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snflwr77 journey to 1st figure competition
- Thread starter snflwr77
- Start date
Where?! THURSDAY FEB 17th
CHEST
0) 5 min of rotator cuff
3 sets @ 3 lbs for all 4 exercises
Quote from my coach:Let's make friends with the swiss ball
The swiss ball and I aren't friends after this workout. Maybe over time we will be able to settle our differences.
1) Swiss ball: push ups RI 30 secs
W/U: 1st set done at level 1. bw x 12
2nd & 3rd set done at level 2. bw x 5 reps.
Need to push myself to do these. I hate push-ups. So I need to do at least 8 reps each set next week. I am a slacker
Superset: RI 45 secs
2a) Supine db press (LBS/REPS)
1st: 10/10
2nd: 15/8
3rd: 20/6
4th: 25/4
HR increase in 3rd and 4th sets. Sweating in 4th.
2b) Flat db flys on swiss ball
1st: 10/10
2nd: 15/10
3rd: 20/10
4th: 25/10
No discomfort this time. The ball keeps me from going down past 90 degrees
HR increase in 3rd and 4th sets. Sweating in 4th. Oh yeah, I saw some pretty nice spots after getting up from 4th set.
Bring it on Mr. Spots! I loved doing these.
Superset: RI 45 secs
3a) decline db press on swiss ball
1st: 15/10
2nd: 20/8
3rd: 25/6
HR increased in 3rd and 4th. Sweating in 4th.
3b) db pullovers on swiss ball
1st: 15/8
2nd: 20/6
3rd: 25/6
First off, my right tri was extremely tight during this. I don't think I was getting the full ROM that was intended. May need to adjust tomorrows arm day because of this. It is really tender and no amount of stretching loosened it up. Any thoughts?
HR increased and sweating in 4th set.
Superset: RI 45 secs
4a) Incline db flys on swiss ball
1st: 10/10
2nd: 15/10
3rd: 20/10
HR increased in 2nd and 3rd set. Sweating in 3rd. Paused on 8th rep in set 3.
4b) Incline db press
1st: 15/10
2nd: 20/8
3rd: 20/8
HR increase in 2nd and 3rd. Sweating in 3rd. Tried 25's on 3rd set but couldn't get up one so reverted back to 20's. Paused on reps 2-6 for 3rd set.
5) Posing holding 30 secs... rest 15-20 secs. Do each pose twice.
Front double bi
Left side chest
Right side chest
Front relaxed
Left side relaxed
leftsiderelaxed.htm
Right side relaxed
Did these although not sure I am doing this right. I am meeting with a friend of mine that competes in BB tonight to learn!
I promise to warm up prior.
ABS
W/U Regular crunches on the floor x 25 reps
1) Half planks - Hold 30 secs, rest 30 secs x 3 sets
1st: 25 secs
2nd: 30 secs
3rd: 30 secs
I get it...you're trying to kill me
Had my arms to wide on first set and made it really hard on my shoulders. Adjusted for next two and was able to hold for 30 secs.
2) Bridge on swiss ball - Hold 30 secs, rest 30 secs x 3 sets
3 sets x 30 secs
I really liked these. Put a little strain on my knees but after the first set really concentrated on keeping my knees from going out backwards. Felt in glutes and somewhat in lower abs. May need to hold longer next time?
3) Roman chair, knee raises
bw x 12 x 3 sets
Again, it is disturbing to me how out of shape I let myself get. Used to do straight legged raises all the time...Tried one and couldn't get the full ROM so went back to knee raises.
4) Ball raise off bench
4 reps minimum x 3 sets
I should be shot. I could have done more than 4 reps. I was exhausted, but my abs weren't. Felt some burn but definitely should have pushed myself.
OVERALL I was a little disappointed in myself. I did well on most of the exercises and got out of my comfort zone. However, I should be better about getting out of that zone for the entire workout. GOAL for next time is to push myself (within reason) and do much better on abs. I really need to work those and I just need to get my head on straight!
CHEST
0) 5 min of rotator cuff
3 sets @ 3 lbs for all 4 exercises
Quote from my coach:Let's make friends with the swiss ball
The swiss ball and I aren't friends after this workout. Maybe over time we will be able to settle our differences.
1) Swiss ball: push ups RI 30 secs
W/U: 1st set done at level 1. bw x 12
2nd & 3rd set done at level 2. bw x 5 reps.
Need to push myself to do these. I hate push-ups. So I need to do at least 8 reps each set next week. I am a slacker
Superset: RI 45 secs
2a) Supine db press (LBS/REPS)
1st: 10/10
2nd: 15/8
3rd: 20/6
4th: 25/4
HR increase in 3rd and 4th sets. Sweating in 4th.
2b) Flat db flys on swiss ball
1st: 10/10
2nd: 15/10
3rd: 20/10
4th: 25/10
No discomfort this time. The ball keeps me from going down past 90 degrees
Superset: RI 45 secs
3a) decline db press on swiss ball
1st: 15/10
2nd: 20/8
3rd: 25/6
HR increased in 3rd and 4th. Sweating in 4th.
3b) db pullovers on swiss ball
1st: 15/8
2nd: 20/6
3rd: 25/6
First off, my right tri was extremely tight during this. I don't think I was getting the full ROM that was intended. May need to adjust tomorrows arm day because of this. It is really tender and no amount of stretching loosened it up. Any thoughts?
HR increased and sweating in 4th set.
Superset: RI 45 secs
4a) Incline db flys on swiss ball
1st: 10/10
2nd: 15/10
3rd: 20/10
HR increased in 2nd and 3rd set. Sweating in 3rd. Paused on 8th rep in set 3.
4b) Incline db press
1st: 15/10
2nd: 20/8
3rd: 20/8
HR increase in 2nd and 3rd. Sweating in 3rd. Tried 25's on 3rd set but couldn't get up one so reverted back to 20's. Paused on reps 2-6 for 3rd set.
5) Posing holding 30 secs... rest 15-20 secs. Do each pose twice.
Front double bi
Left side chest
Right side chest
Front relaxed
Left side relaxed
leftsiderelaxed.htm
Right side relaxed
Did these although not sure I am doing this right. I am meeting with a friend of mine that competes in BB tonight to learn!
ABS
W/U Regular crunches on the floor x 25 reps
1) Half planks - Hold 30 secs, rest 30 secs x 3 sets
1st: 25 secs
2nd: 30 secs
3rd: 30 secs
I get it...you're trying to kill me
2) Bridge on swiss ball - Hold 30 secs, rest 30 secs x 3 sets
3 sets x 30 secs
I really liked these. Put a little strain on my knees but after the first set really concentrated on keeping my knees from going out backwards. Felt in glutes and somewhat in lower abs. May need to hold longer next time?
3) Roman chair, knee raises
bw x 12 x 3 sets
Again, it is disturbing to me how out of shape I let myself get. Used to do straight legged raises all the time...Tried one and couldn't get the full ROM so went back to knee raises.
4) Ball raise off bench
4 reps minimum x 3 sets
I should be shot. I could have done more than 4 reps. I was exhausted, but my abs weren't. Felt some burn but definitely should have pushed myself.
OVERALL I was a little disappointed in myself. I did well on most of the exercises and got out of my comfort zone. However, I should be better about getting out of that zone for the entire workout. GOAL for next time is to push myself (within reason) and do much better on abs. I really need to work those and I just need to get my head on straight!
Just a note about breathing rate (BR). I was informed by my coach that this doesn't actually tell her anything and that she needed heart rate (HR). Just a side note on this...breathing rate and heart rate in a normal adult should provide you with the same information. BR increased moments after heart rate. Both are indicators that the muscles need more oxygen due to increased activity. Someone that has strong leg muscles will not need this oxygen increase as soon as I would. Therefore, I would suggest that the reason she wants the heart rate increase is to see exactly what muscles are fatiguing faster and at what weight. Thats IMO.
Julz said:NO SOUP FOR YOU!
Hey Julz
Hi you bunch of IM wannabe's! 
OK....I am going to be the mean one here:
You need to get a different trainer. Your workouts look like crap. Way too many exerices....did you research this person before you started working with them and if you paid them...I'd get a friggen refund.
This stuff is more for someone that does not plan to compete in a short time. Hell...it isn't even for someone planning to compete anytime in this year or next.....
Sorry if I pissed ya off, but your not gonna get anywhere with those workouts, you won't gain muscle.
Burnout is about it.....
You need to get a different trainer. Your workouts look like crap. Way too many exerices....did you research this person before you started working with them and if you paid them...I'd get a friggen refund.
This stuff is more for someone that does not plan to compete in a short time. Hell...it isn't even for someone planning to compete anytime in this year or next.....
Sorry if I pissed ya off, but your not gonna get anywhere with those workouts, you won't gain muscle.
Burnout is about it.....
Just got back from the gym. Met with one of my friends that competes in BB. He was teaching me how to pose (BB posing). WOW! My shoulders are still burning! 
My right tricep actually loosened up while posing though so that was awesome... I am not going into the gym in the morning because I spent an hour posing this evening...will go in after work to give my arm muscles some time to recoop. Thats where I am at for now. Please continue to post advice and any information that I may need to know! Thanks for everything thus far! 
My right tricep actually loosened up while posing though so that was awesome... I am not going into the gym in the morning because I spent an hour posing this evening...will go in after work to give my arm muscles some time to recoop. Thats where I am at for now. Please continue to post advice and any information that I may need to know! Thanks for everything thus far! 
HELLOOOOO!!
Jeez am I late to get in here or what?! Welcome to IM, girl! I'm so glad you came over here! Will be checking in on you and the shenanigans going on in here (not so much this weekend cause i'm out of town, in NYC being a nuisance to p-funk for a few days).
Best of luck!
Jeez am I late to get in here or what?! Welcome to IM, girl! I'm so glad you came over here! Will be checking in on you and the shenanigans going on in here (not so much this weekend cause i'm out of town, in NYC being a nuisance to p-funk for a few days).
Best of luck!
snflwr, how many weeks out are you?
Oh yeah right Ivy, you surely will be antagonizing PFunk....riiiiiiight...GoalGetter said:
Hey, I have been checking out your journal, flower, and you look very driven and ready.
About your workout yesterday, don't be down on yourself.
As Roy Schneider says in every Adam Sandler movie:
"You can do it!!!!!"
Best of luck in your "quest".
By the way, do listen to Jodie, you seem to be doing a little too much and she knows her stuff....
snflwr77 said:
Anything is doable if you have the drive for it. Is this your first one? Everybody gets nervous...just keep your mind set and motivation high. You'll do great.
I saw your last set of progress pics and you've made LOTS of improvements.
I can't wait to see what you look like in a month from now.Yep, this is my first competition. I can't wait to see what I look like in a month either. Hoping to see some muscle thereMrsSquat said:Anything is doable if you have the drive for it. Is this your first one? Everybody gets nervous...just keep your mind set and motivation high. You'll do great.
I saw your last set of progress pics and you've made LOTS of improvements.
I guess I will just have to wait and see if I progress along those lines.MEAL PLAN FOR WEDNESDAY FEB. 16TH:
Meal 1: 5 egg whites, 1/2 c. (raw weight) oatmeal, 1/8 tsp. cinnamon, 2 glucosamin caps, 1 multivitamin, 3/4 T. olive oil
337CAL/23.4P/28.7C/14F
Meal 2: 1.25 scoops protein shake, 1 c. strawberries, 2 fish oil caps, 0.75 T. flax seed oil, 1 T. acv
335CAL/28.75P/20.5C/12.25F
Meal 3: 4 oz 93% lean hamburger, 1 T. salsa, 100 g yams, 1 egg white, 1/8 tsp cinnamon, 3 fish oil caps
303CAL/26.2P/24.2C/11F
Meal 4: 4 oz chicken, 1 apple, 1 T. flax seed oil
340CAL/32P/19C/12.7F
Meal 5: 4 oz tilapia, 2 c. green lettuce, 1 T. olive oil, 1 T. acv, 1/8 tsp garlic powder, 1/8 tsp italian seasoning, 2 c. broccoli
269CAL/29P/12C/12.2F
Meal 6: 1 c. cottage cheese, 2 c. green lettuce, 1 T. acv, 1/4 T. olive oil, 1/8 tsp garlic powder, 1/8 tsp italian seasoning
237CAL/24.5P/6C/12.5F
TOTALS: 1821.5CAL/164.31P/109.9C/74.65F
MEAL PLAN FOR THURSDAY FEB. 17TH:
Meal 1: 5 egg whites, 1/2 c. (raw weight) oatmeal, 1/8 tsp. cinnamon, 2 glucosamin caps, 1 multivitamin, 3/4 T. olive oil
337CAL/23.4P/28.7C/14F
Meal 2: 1.25 scoops protein shake, 1 c. strawberries, 2 fish oil caps, 0.75 T. flax seed oil, 1 T. acv
335CAL/28.75P/20.5C/12.25F
Meal 3: 4 oz 93% lean hamburger, 1 T. salsa, 1/2 c. rice, 3 fish oil caps
317.5CAL/30.25P/28.5C/12.1F
Meal 4: 4 oz chicken, 1 grapefruit, 1 T. flax seed oil
331.7CAL/33.3P/18C/12.9F
Meal 5: 1 can tuna, 2 c. green lettuce, 1 T. olive oil, 1 T. acv, 1/8 tsp garlic powder, 1/8 tsp italian seasoning, 2 c. asparagus
303CAL/35.64P/16.8C/12.76F
Meal 6: 1 c. cottage cheese, 2 c. green lettuce, 1 T. acv, 1/4 T. olive oil, 1/8 tsp garlic powder, 1/8 tsp italian seasoning
237CAL/24.5P/6C/12.5F
TOTALS: 1869.16CAL/175.4P/118C/75.01F
MEAL PLAN FOR FRIDAY FEB. 18TH:
Meal 1: 5 egg whites, 1/2 c. (raw weight) oatmeal, 1/8 tsp. cinnamon, 2 glucosamin caps, 1 multivitamin, 3/4 T. olive oil
337CAL/23.4P/28.7C/14F
Meal 2: 1.25 scoops protein shake, 1 c. strawberries, 2 fish oil caps, 0.75 T. flax seed oil, 1 T. acv
335CAL/28.75P/20.5C/12.25F
Meal 3: 2 oz 93% lean hamburger, 1 T. salsa, 1/2 c. rice, 3 fish oil caps
237.5CAL/19.25P/28.5C/8.13F
Meal 4: 4 oz chicken, 1 grapefruit, 1 T. flax seed oil
331.7CAL/33.3P/18C/12.9F
Meal 5: 1 can tuna, 2 c. green lettuce, 1 T. olive oil, 1 T. acv, 1/8 tsp garlic powder, 1/8 tsp italian seasoning, 2 c. asparagus
303CAL/35.64P/16.8C/12.76F
Meal 6: 1 c. cottage cheese, 2 c. green lettuce, 1 T. acv, 1/4 T. olive oil, 1/8 tsp garlic powder, 1/8 tsp italian seasoning
237CAL/24.5P/6C/12.5F
TOTALS: 1789.16CAL/164.4P/118C/71.01F
NOTE: Today I am not hungry until right at the 3 hour mark since my last meal. Don't know if this is because I haven't worked out yet or not. Also, for meal 3, I must have left a container at home, I only had a 2oz hamburger with me. That is not a normal adjustment, just a mistake.
Meal 1: 5 egg whites, 1/2 c. (raw weight) oatmeal, 1/8 tsp. cinnamon, 2 glucosamin caps, 1 multivitamin, 3/4 T. olive oil
337CAL/23.4P/28.7C/14F
Meal 2: 1.25 scoops protein shake, 1 c. strawberries, 2 fish oil caps, 0.75 T. flax seed oil, 1 T. acv
335CAL/28.75P/20.5C/12.25F
Meal 3: 4 oz 93% lean hamburger, 1 T. salsa, 100 g yams, 1 egg white, 1/8 tsp cinnamon, 3 fish oil caps
303CAL/26.2P/24.2C/11F
Meal 4: 4 oz chicken, 1 apple, 1 T. flax seed oil
340CAL/32P/19C/12.7F
Meal 5: 4 oz tilapia, 2 c. green lettuce, 1 T. olive oil, 1 T. acv, 1/8 tsp garlic powder, 1/8 tsp italian seasoning, 2 c. broccoli
269CAL/29P/12C/12.2F
Meal 6: 1 c. cottage cheese, 2 c. green lettuce, 1 T. acv, 1/4 T. olive oil, 1/8 tsp garlic powder, 1/8 tsp italian seasoning
237CAL/24.5P/6C/12.5F
TOTALS: 1821.5CAL/164.31P/109.9C/74.65F
MEAL PLAN FOR THURSDAY FEB. 17TH:
Meal 1: 5 egg whites, 1/2 c. (raw weight) oatmeal, 1/8 tsp. cinnamon, 2 glucosamin caps, 1 multivitamin, 3/4 T. olive oil
337CAL/23.4P/28.7C/14F
Meal 2: 1.25 scoops protein shake, 1 c. strawberries, 2 fish oil caps, 0.75 T. flax seed oil, 1 T. acv
335CAL/28.75P/20.5C/12.25F
Meal 3: 4 oz 93% lean hamburger, 1 T. salsa, 1/2 c. rice, 3 fish oil caps
317.5CAL/30.25P/28.5C/12.1F
Meal 4: 4 oz chicken, 1 grapefruit, 1 T. flax seed oil
331.7CAL/33.3P/18C/12.9F
Meal 5: 1 can tuna, 2 c. green lettuce, 1 T. olive oil, 1 T. acv, 1/8 tsp garlic powder, 1/8 tsp italian seasoning, 2 c. asparagus
303CAL/35.64P/16.8C/12.76F
Meal 6: 1 c. cottage cheese, 2 c. green lettuce, 1 T. acv, 1/4 T. olive oil, 1/8 tsp garlic powder, 1/8 tsp italian seasoning
237CAL/24.5P/6C/12.5F
TOTALS: 1869.16CAL/175.4P/118C/75.01F
MEAL PLAN FOR FRIDAY FEB. 18TH:
Meal 1: 5 egg whites, 1/2 c. (raw weight) oatmeal, 1/8 tsp. cinnamon, 2 glucosamin caps, 1 multivitamin, 3/4 T. olive oil
337CAL/23.4P/28.7C/14F
Meal 2: 1.25 scoops protein shake, 1 c. strawberries, 2 fish oil caps, 0.75 T. flax seed oil, 1 T. acv
335CAL/28.75P/20.5C/12.25F
Meal 3: 2 oz 93% lean hamburger, 1 T. salsa, 1/2 c. rice, 3 fish oil caps
237.5CAL/19.25P/28.5C/8.13F
Meal 4: 4 oz chicken, 1 grapefruit, 1 T. flax seed oil
331.7CAL/33.3P/18C/12.9F
Meal 5: 1 can tuna, 2 c. green lettuce, 1 T. olive oil, 1 T. acv, 1/8 tsp garlic powder, 1/8 tsp italian seasoning, 2 c. asparagus
303CAL/35.64P/16.8C/12.76F
Meal 6: 1 c. cottage cheese, 2 c. green lettuce, 1 T. acv, 1/4 T. olive oil, 1/8 tsp garlic powder, 1/8 tsp italian seasoning
237CAL/24.5P/6C/12.5F
TOTALS: 1789.16CAL/164.4P/118C/71.01F
NOTE: Today I am not hungry until right at the 3 hour mark since my last meal. Don't know if this is because I haven't worked out yet or not. Also, for meal 3, I must have left a container at home, I only had a 2oz hamburger with me. That is not a normal adjustment, just a mistake.
Looks pretty good!!! you seem really driven too, I like that. In the Infamous words of Rocky : GO FOR IT!!!
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Hey , just wanted to say good job . You really have made quite some nice progress in less than a month. As for the advise , you can't get better advise than from the mouth (or the fingers , typing ) of JLB001 .
ericnb_98
Registered
I think your doing a great job and keep it up.
Look. I am not doing this to be mean. I just don't think its in my best interest to keep switching things around. I'm sorry if you feel like I am making the wrong decision. I don't know what else to do...JLB001 said:
