My Workout Schedule – Check Meowt!

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Some people are curious as to others’ workout schedules (I know I am!) and I’ve been asked about mine. So here it is… My current training schedule.

What does YOUR schedule look like? What’s your favorite/least favorite body part to work?

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WORKOUT SCHEDULE

Sunday: Hamstrings, Calves & Back (all heavy weight)

Monday: Shoulders & Chest (heavy), Bicep & Tricep (medium)

Tuesday: Quadriceps & Calves (heavy)

Wednesday: Back, Chest, Shoulders, Bicep & Tricep (medium)

Thursday: Rest

Friday: Quadriceps, Hamstrings & Calves (medium-heavy)

Saturday: Shoulders (medium-heavy), Bicep & Tricep (heavy)

My Journey to the Stage ‘aka’ Scared Sh**less – Entry 10: Final Countdown

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June 2 – Four more days!! Final countdown! To be perfectly frank, life has been a bitch since my last entry. And so have I. 😀 Good thing I gave my coworkers a heads up because I know I’ve been one ornery bug, especially the first few hours of work or when I start getting hungry.

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This last week has been a mental and physical struggle and one that hit me pretty hard. The 2x day training sessions, increased cardio and stress of everything has worn me down a ton. Some days, it’s all I have to stay/be positive, get through my workouts and make it through the day without snapping. I’m still stressed over posing and worried that I’m not going to come in lean and hard enough to place on Saturday. That being said, I’ve realized that throughout this year long process of building muscle and contest prep, there is nothing I could have done more. I’ve busted my ass on training, diet and doing everything possible to prepare my body. There will be improvements in the future but, right now, this is the best I can offer. And I’m proud of that.

proud

Started my tan prep on Sunday, which consists of exfoliating with lemon juice and sugar each day. Shawn reminds me not to eat the sugar 🙂 I can’t wear lotion this week, which makes me feel and look like a super dry raisin.

I’m excited and nervous for tonight. It’s my last posing session with my coach. This will come after my second leg workout of the day, so that will be super fun… LOL I also get to try on my figure suit. At my last posing session, my coach showed me another suit she had just finished making and it was beautiful. And not the one I have reserved. So tonight I’ll get to try on both suits and decide which one I want. The original is a lighter pink, with some bling. The new one is an emerald green with bling and gorgeous. I’m leaning towards the green but will decide when I can see them on. Can’t wait!

And I can’t wait for the journey to be over! 😀

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My Journey to the Stage ‘aka’ Scared Sh**less – Entry 9: The Fog Rolls In

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May 28 – Another video and this time it went a lot smoother than the last one! One good thing is that Vimeo, the site I’m using to download the videos, only allows me to do one per week. So at least you guys only have to actually see my mug once a week 😉

Hope you enjoy the video. As always, let me know what you think!

Password: Journey

The Top 10 “Staples” for Transforming My Physique

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There has been a progression to my workouts, mindset and goals over the last 12 years. The biggest progression to my physique has been over the last 2 years. And I’m happy with it all, though I always strive to learn more, be more and improve. For me, fitness doesn’t have an “end”.

Here are the Top 10 “Staples” in my workouts that have really helped transform my physique.

squats1. Squats. I’m not talking about the barely going parallel crap either. I’m talking the below 90 degree, ass to the grass squats that make you work. Best overall leg movement, in my opinion. Plus, I feel like a super BOSS when the heavy weight goes on!

lats2. Lat Pull downs. I love these! So many variations, big results. This move has really helped shape my back and gives more of a nice “V” shape to my midsection.

3. Straight legs. These are easier on my knees than deadlifts and can be done with a regular weighted bar or the Smith machine. I prefer the Smith machine followed by dumbbells.

4. Hamstring curls. I like doing all of the machines possible for curls – laying down, sitting, upright. If there’s a good machine for hams, I’ll find it.

Next is the trifecta for building boulder shoulders: press, raise and flye… 🙂

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5. Shoulder press. I alternate between the squat rack, straight bars and sitting to do presses. My shoulders have really taken off by incorporating these moves and I love it!

6. Shoulder raises. Again, variation is key. I love doing shoulder raises. As a bonus, they help build up my traps as well. Score!

7. Rear delt flyes. My favorite move for the rear delt is on the double cable row. I will do a ba-zillion sets on the cables because it’s one of my favorite moves.

lat row

8. Low cable rows. I’ll use the same double cable row for lats or the single lat row cable. Both are great but, for isolation, I’ll use the one with double handles, do one lat at a time and really squeeze those muscles during my set.

9. Tricep push/pull downs. My triceps are still a work in progress but have gotten much more defined by incorporating a variation of moves and high/low reps. I love doing push downs and pull downs versus overhead movements, due to some elbow injuries.

10. Bicep curls. Biceps are another work in progress but I love doing rope curls. I can go heavier, which makes me feel like Hercules 🙂 and it’s a little easier on my elbows and forearms than regular curls, though I do those too. Variety!

absI always love feedback and new ideas, so comment below…   What are YOUR favorite moves? What’s really helped ignite YOUR progress?  Happy Lifting! 😀