Vballcoach's Six Week Burn

[vballcoach]

It feels like forever since I've actually had a log here. I am still alive, just incredibly busy with school and coaching. Things are finally winding down since I am on spring break and after this only one quarter left for the year :cheer:

Anyways, Tweak actually talked me into doing a show this spring (May 21st). That means I now have six weeks to kick it in to high gear and really see what I can accomplish. Luckily volleyball will be done this weekend for the year giving me a little more time for training. I'm nervous that I won't be able to get as lean as I should be for the show since this is all new territory for me. In fact I was talking with my husband and I can't remember the last time I was as lean as I am now (even with the wedding in 2008 I wasn't this lean). Tweak assures me that I am looking really good for as far out as I am, but I still have those little doubts in my mind. Regardless, I am really going to try and kick it into high gear this last six weeks and see what I can really do.

Workout #1
20 min on stairstepper L4-L8
30 min on Treadmill (3 min 6.2, 2 min 3.8 alt)
Sideplanks on both sides and stretch

Planning a second workout tonight and then my last volleyball practice for the season!!

[Tweak]

Oh you KNOW I'm in!!!!

:cheer:

Rach, you look amazing. You really do. You need to put your stats up here... I'm talking how many pounds you've lost since August, how many inches you've lost, etc.

You're really rockin' it... you gotta go with your guns a-blazin' and believe in you (GET EXCITED CUZ ITS EXCITING) for your first show. You know how good you look and I've never seen you this small. Your walking and posing gets better every time we work together.

GO RACHEL GO!!!!!!! :grouphug::grouphug::grouphug:

[any1uno]

Am happy to see you back Ms VBCoach. Hope to see more of you and will be following your progress. Stay strong.

[vballcoach]

Oh you KNOW I'm in!!!!

:cheer:

Rach, you look amazing. You really do. You need to put your stats up here... I'm talking how many pounds you've lost since August, how many inches you've lost, etc.

You're really rockin' it... you gotta go with your guns a-blazin' and believe in you (GET EXCITED CUZ ITS EXCITING) for your first show. You know how good you look and I've never seen you this small. Your walking and posing gets better every time we work together.

GO RACHEL GO!!!!!!! :grouphug::grouphug::grouphug:

Thanks chica!!!

Well, unfortunately I did not take any pictures when I first started playing with the idea of doing a figure show back in August. I did take measurements back then and here is where I was

Weight: 194.8 :eek3:
Waist: 33.5
Hip: 43
Thigh: 27.5

I hit it pretty hard for about two months, but then my anniversary and the holidays put me at a stall. I maintained then until January when I sat down with Tweak and decided to really pick up the training again. So now, as of this past weekend this is where I am currently sitting

Weight: 161.2
Waist: 27.5
Hip: 37.5
Thigh: 23.5

So I have made tons of progress. Tweak took a pic of me last week when we were working on posing. See is graciously letting me use one of her suits. I have a couple of pictures back from 2008 when I was cutting for my wedding. I would say that I was probably in pretty similar condition in August to where I started back then. So the first pic was my starting point in 2008, the second was my leanest right before the wedding and the last is the one Tweak just took last week. Not exactly the same shot, but gives you an idea.

http://i525.photobucket.com/albums/cc336/rmfink00/HPIM0858.jpg http://i525.photobucket.com/albums/cc336/rmfink00/HPIM0946-1.jpg http://i525.photobucket.com/albums/cc336/rmfink00/4-2-10.jpg

Now I just have to see where I can go!!

[Tweak]

:cheer:

We gotta get a pic of you from the front too, girl!

I'm ridiculously proud of this chick. She has totally transformed her physique. I'd also like to point of that vball looks even better in real life because she didn't know how to flare her lats out yet in that back pose picture. I'm her drill sargeant. :D

[T-Cake]

Rachel, your transformation is astonishing. WOW. GOOD FOR YOU! I am so happy to see you so happy and optimistic and going for this show! GREAT. Just super super good. And I'm happy that your school year is winding down as well. :hi5: 9 weeks to freedom, baby. :D

[vballcoach]

Am happy to see you back Ms VBCoach. Hope to see more of you and will be following your progress. Stay strong.

Thanks for stopping in :partydots:


:cheer:

We gotta get a pic of you from the front too, girl!

I'm ridiculously proud of this chick. She has totally transformed her physique. I'd also like to point of that vball looks even better in real life because she didn't know how to flare her lats out yet in that back pose picture. I'm her drill sargeant. :D

That you are:evil[1]: JK. I was so sore after posing practice last week. I was finally feeling better on Tuesday, but I'm sure being hunched over and painting hasn't helped the back relax either..


Rachel, your transformation is astonishing. WOW. GOOD FOR YOU! I am so happy to see you so happy and optimistic and going for this show! GREAT. Just super super good. And I'm happy that your school year is winding down as well. :hi5: 9 weeks to freedom, baby. :D

Thanks Cakers that means a lot coming from you:grin:


PM Workout

30 min outside alternating between walking and running. Unfortunately I did more walking then running today because I kept getting a cramp in my side when I was running, but it is a start. It is crazy how much more running outside takes out of you than indoors.

[Tweak]

That's okay, girl, it's good you went at all. I get the cramp in my side from time to time too, especially in the morning as I tend to be mildly dehydrated when I first wake up.

Good job! :)

[vballcoach]

AM workout

3x10 @ 15 single arm cable bicep curl
3x10 @ 30 cable OH tricep extension
3x12 @ 7.5 single arm cable row
3x12 @35 bent over row
3x10 @ 40 preacher curl
3x10 @ 25 tricep extension
3x15 @12.5 DB shoulder press
3x10 @7.5 bent over reverse flyes
3x10 @ 5 front raise, 45 degree raise, side raise, row
4x15 @35 Woodchoppers each side
3x15 water pumps

30 min cardio on treadmill w/ incline @2.0 and speed between 3.6-3.8. Still having a cramp in my side at times during the cardio so I pushed it as much as I could. Hopefully I will feel better later and can do some additional running.

30 sec Airplanes alternating sides
Stretch and done :)

[Tweak]

AM workout

3x10 @ 15 single arm cable bicep curl
3x10 @ 30 cable OH tricep extension
3x12 @ 7.5 single arm cable row
3x12 @35 bent over row
3x10 @ 40 preacher curl
3x10 @ 25 tricep extension
3x15 @12.5 DB shoulder press
3x10 @7.5 bent over reverse flyes
3x10 @ 5 front raise, 45 degree raise, side raise, row
4x15 @35 Woodchoppers each side
3x15 water pumps

30 min cardio on treadmill w/ incline @2.0 and speed between 3.6-3.8. Still having a cramp in my side at times during the cardio so I pushed it as much as I could. Hopefully I will feel better later and can do some additional running.

30 sec Airplanes alternating sides
Stretch and done :)

:cheer:

Btw, I think you'd be wise to stop the 45 degree raises. Those are extremely hard on your shoulders and I know your hubby showed you those, but he also has a crapload of injuries because of how he was and was not training. ;) front raise will be enough-- plus your anterior delts are pretty much good to go... your middle and posterior delts need to be your focus now. ;)

KEEP IT UP!

[vballcoach]

PM workout

30 min on treadmill 3 min 5.8-6.2 and 2 min 3.8. Side was feeling better, but didn't want to push it too much. Hopefully this means I'll feel really good tomorrow, if not have an off day on Sunday since I'll be coaching volleyball all day anyways. (Last Tournament :cheer:)

[T-Cake]

I'm really surprised that side cramp has been keepin' on like that. Are you eating before training? Do you have the cramp when you're not training as well? What usually triggers it for me isn't dehydration but rather eating too much before my run (instead of just something small that digests quickly), or sometimes if I chug too much water when running (like 4-5 sips each break I take and walk instead of just 1-2) it can set it off as well.

You are kicking ass. And I am so proud of you, for real -- I couldn't do it.

[vballcoach]

I'm really surprised that side cramp has been keepin' on like that. Are you eating before training? Do you have the cramp when you're not training as well? What usually triggers it for me isn't dehydration but rather eating too much before my run (instead of just something small that digests quickly), or sometimes if I chug too much water when running (like 4-5 sips each break I take and walk instead of just 1-2) it can set it off as well.

You are kicking ass. And I am so proud of you, for real -- I couldn't do it.

I really don't know. I don't feel like I am eating a ton before working out. Take this morning, I had an apple and a little ANP and it was still bothering me. It doesn't hurt unless I am working at a faster pace it seems. Hopefully with a day off tomorrow it will help.

Saturday's Workout
22 min stairmill L4-L9
35 min elliptical L5-L15 had to take it easy at times here because the side would bother me :bash:
3 x15 of swiss ball hamstring curls
3 sets of 30 sec box jumps side to side

[vballcoach]

Monday's Workout

5 min warm up on elliptical

3x12 Reverse Lunge Touchdowns
3x30 sec hold Single Leg Squat w/ Kickback then 12 squats
4x15@20lbs DB Deadlifts
4x20 Box Jumps
3x12 @60lbs Leg Curls

Cardio on treadmill
5 min @ 3.8 warmup
3 min @ 5.8-7.5, 2 min 3.8-4.0 alternating for 30 min

Stretch and Done

Finally got some running in without cramping in my side :cheer: Hopefully this means cardio will go smoother for me now.

[T-Cake]

Woohoo for no cramping! :cheer:

[vballcoach]

Woohoo for no cramping! :cheer:

Agreed!!!

Tuesday's Workout

AM 30 min on the treadmill 3 min L5.8-7.5 and 2 min 3.8-4.0 alternating

PM 20 min stairstepper L4-12
20 min Elliptical L15-30
20 min treadmill 3 min L6-7.5 and 2 min 3.9 alternating

I was one tired girl after this. This morning was my first morning of getting up early on a school day to hit the gym. Can't say I enjoy getting up at 4:30, but it is only six weeks to the show so I can suck it up for a little while. Sent in my registration today so its official :ohnoes:

[Tweak]

You can do it! :cheer:

Honestly after 2-3 days, it just becomes routine. Tiredness sucks but BELIEVE ME, you don't wanna cut a single corner or be standing up there second-guessing if you could have done more or just had a few more weeks. It will be worth it! :hi5:

Good job for registering for your show today, btw. :)

Posing practice this weekend? :D

[vballcoach]

You can do it! :cheer:

Honestly after 2-3 days, it just becomes routine. Tiredness sucks but BELIEVE ME, you don't wanna cut a single corner or be standing up there second-guessing if you could have done more or just had a few more weeks. It will be worth it! :hi5:

Good job for registering for your show today, btw. :)

Posing practice this weekend? :D

Thanks, I felt pretty good today despite being up at 4:30 for the last two mornings. I am planning on taking tomorrow morning off since I have been running late all night because of school meetings after school and the need to get to the grocery store for some food. Still planning on working out tomorrow night though.

Posing practice is a definite possibility. I need to clean the house and get some prep work done this weekend though for the jewelry party I'm having on Sunday afternoon. Let me know what you have available.:super:

AM workout
30 min treadmill L3.8-4.2

PM Workout
3x10 assisted pull ups wide grip and narrow grip
3x20 @15lbs DB chest press
3x12@10lbs reverse flyes
3x12 @7.5 lbs single arm delt cable pulls
4x15 @55 bent over rows underhand grip
3x12 @5 incline db front raises

30 min treadmill 3 min L5.7-7.5 and 2 min 3.8 alternating

[vballcoach]

No AM workout this morning, but hit the gym this evening.

PM Workout Cardio

10 min stairstepper L5-L12
10 min treadmill 1 min 3.8, 8 min 6.0, 1 min 3.8
10 min stairstepper L8-L10
10 min treadmill L5.0 Incline @2.0
10 min stairstepper L8-L10

3 sets of 30 sec side to side box jumps
3 x15 swiss ball hamstring curls

Stretch and done

Tomorrow morning back to 2 a days:sleep:

[vballcoach]

AM Workout

30 min treadmill 4 min L5.5-6.5 and 2 min L3.8 alternating

Its finally Friday:cheer:

[vballcoach]

AM Workout

30 min treadmill 4 min L5.5-6.5 and 2 min L3.8 alternating

Its finally Friday:cheer:

[Tweak]

Good job, girl!

I'm available Saturday afternoon for posing! :) Would like.... 3ish work for you?

[vballcoach]

3 pm should work, your gym or mine?

PM Workout

3x10@12.5lbs single arm cable curls
3x12@30 OH Tricep Cable Extension w/ bar
3x10@10lbs Rear Delt Cable Pulls
3x15@30 Woodchoppers
3x12@15lbs DB shoulder press
3x10@5lbs Front and Side Raises
3x12@10lbs Reverse Flyes
3x12@35lbs Preacher Curls
3x15@20lbs OH Tricep Extension
3x12@35lbs Bent over rows
4x15 Water pumps
4x15@6lbs Twisting Ball Crunch

Cardio on treadmill
15min from 3.8-4.0
15 min 3 min L5.6-6.5 and 2 min L 3.8 alternating

[T-Cake]

No AM workout this morning, but hit the gym this evening.

PM Workout Cardio

10 min stairstepper L5-L12
10 min treadmill 1 min 3.8, 8 min 6.0, 1 min 3.8
10 min stairstepper L8-L10
10 min treadmill L5.0 Incline @2.0
10 min stairstepper L8-L10

3 sets of 30 sec side to side box jumps
3 x15 swiss ball hamstring curls

Stretch and done

Tomorrow morning back to 2 a days:sleep:
That's an incredible workout. You are so admirable. :)

[vballcoach]

That's an incredible workout. You are so admirable. :)

:DWhy Thank you!

Been a busy weekend. Had a jewelry party at my house today so the hubby and I were doing some heavy duty cleaning and organizing. It also threw off my training a lil:ohnoes:

Saturday's Workout
Did about 15 or 20 min of sprints w/ Tweakers infront of my house before having posing practice for about an hour. Getting a little easier, but still feel like I have a ways to go with it before I am really comfortable.

Sunday's Workout
15 jog outside
15 min of sprints in front of my house

Yep...that was it for the weekend:surprised::runaway: Figure I need to hit up a few more 2 a days this week to help make up for it. Only 5 weeks left, received my registration confirmation in the mail on Friday. It will be different than what I am used to when watching Tweak. The competition is a Friday night and there is no pre-judging or anything in the morning, nothing until about 5pm. Gives me a good excuse to take a couple days off from school though:overhead:

[Tweak]

You'll need the rest-- the last two weeks are more tiring than you know. You'll emotionally be like, I NEED TO F*CKING SIT DOWN FOR A LITTLE WHILE, OK? So all the rest on Thursday/Friday will be a good thing.

Vball is looking great-- she is extremely graceful in her pose transitions and is becoming better adjusted to being able to know what her body needs to do and how it's supposed to FEEL, without looking in the mirror too much. Very poised... I think you're gonna be fab! Just remember to be light on your feet in those heels! No T-Rex walkin'!


You're doing amazingly awesome, girly, and the work is paying off. Tighten that diet, get all your meals in, make sure you're having COMPLEX CARBS on your high carb days (not just fruit). :) Sweet potatoes, brown rice, brown rice cakes, oatmeal.

xoxoxoxo :roses:

[vballcoach]

You'll need the rest-- the last two weeks are more tiring than you know. You'll emotionally be like, I NEED TO F*CKING SIT DOWN FOR A LITTLE WHILE, OK? So all the rest on Thursday/Friday will be a good thing.

Vball is looking great-- she is extremely graceful in her pose transitions and is becoming better adjusted to being able to know what her body needs to do and how it's supposed to FEEL, without looking in the mirror too much. Very poised... I think you're gonna be fab! Just remember to be light on your feet in those heels! No T-Rex walkin'!


You're doing amazingly awesome, girly, and the work is paying off. Tighten that diet, get all your meals in, make sure you're having COMPLEX CARBS on your high carb days (not just fruit). :) Sweet potatoes, brown rice, brown rice cakes, oatmeal.

xoxoxoxo :roses:

Thanks chica!! I was dragging a little bit today. I'm guessing it was the lack of rest this past weekend so hopefully I will have some time to sleep in and rest this coming weekend.

AM Workout
30 min treadmill Incline 2.0 @3.8

PM Workout
3x10 Reverse Lunge Touchdowns
3x20 sec hold then 10 squats-single leg w/ leg extended behind
3x15@10lbs DB Deadlifts
2x15; 2x20 Box Jumps
3x30 sec Side to Side Box Jumps
3x12 Swiss Ball Hamstring curls

Cardio
10 min Stairstepper L8-L12
10 min treadmill Incline 2.0 speed 3.8
5 min stairstepper L12-L16
5 min treadmill L 4.0

[Skullz]

Nice solid workout! Looks great. I have been dragging too lately so you are not alone.

[Tweak]

You're doing great, honey, keep it up!!!!!! :kiss:

[vballcoach]

Nice solid workout! Looks great. I have been dragging too lately so you are not alone.

Good to know. I am looking forward to getting some much needed rest this weekend.


You're doing great, honey, keep it up!!!!!! :kiss:

:kiss: I'm trying!

AM Workout
On the treadmill
10 min 3.8
20 min L5.5-6.7 for 3 min and 2 min L 3.8 alternating

PM Workout
10 min stairstepper L5-L10
10 min treadmill 5 min L3.8, 5 min 4.0
10 min stairstepper L10-L15
10 min treadmill 5 min L3.8, 5 min 4.0
10 min stairstepper L12-L17
10 min treadmill 5 min L3.8, 5 min 4.0

And spent...

[Tweak]

Your workouts are killer, champ!!! I know you're tired, it's all mental now! :kiss:

[Raina]

Talk about kicking ass and taking names! I couldn't believe it when my sister texted me that picture of you! What freaking awesome progress in that amount of time. You should be insanely proud of yourself. :)

[T-Cake]

I'm excited for you to get some sleep!!! :) I have been having a crabby week as well, which I think stemmed from poor sleep last weekend. I'm with ya', girl -- the sleep and relaxation will definitely help to ease the mental strain, I'm sure.

[vballcoach]

Your workouts are killer, champ!!! I know you're tired, it's all mental now! :kiss:

I know, I am starting to feel the burn out already. I feel like I am spending all of my free time at the gym. I just have to keep telling myself its just a few more weeks.


Talk about kicking ass and taking names! I couldn't believe it when my sister texted me that picture of you! What freaking awesome progress in that amount of time. You should be insanely proud of yourself. :)

Thank you and thank you for stopping in. Hopefully you won't be such a stranger, although I completely understand busy schedules!!


I'm excited for you to get some sleep!!! :) I have been having a crabby week as well, which I think stemmed from poor sleep last weekend. I'm with ya', girl -- the sleep and relaxation will definitely help to ease the mental strain, I'm sure.

I'm sure it will. I am really looking forward to tomorrow as I am taking a full day off from training which means sleeping in!!! (Of course sleeping in means 5:30 still :tongue2:

Woke up late this morning...5:10 and I need to be to the gym at 5...oops. I went running by our house to I didn't totally miss the workout. Its just hard because it is still pretty dark at 5:15 in the morning and the streets aren't really well lighted.

AM Workout
15 min jog then sprinting...15 sprints for about 30 yds

PM Workout
3x10 @60 Lat Pulldowns wide grip
3x10 @50 Lat Pulldowns narrow grip
3x12@10 flyes
3x15@15 DB chest press
3x12 @10lbs Single arm cable rear delt pull
4x12 @55 BB Rows underhand grip
3x10 @5 Incline DB front raises
3x20 @10 DB rows overhand grip
ABS

Cardio 30 min treadmill (my legs are feeling like lead)
15 min @3.8
3 min @5.5-7.0, 2 min L3.8 alternating for the last 15 min

Now off to pay some bills and sleep:sleep:

[Tweak]

If you're DYING, take a morning off. Seriously girl, workouts are important but sleep and recovery are equally as important. It's one thing to feel a little fatigued but if you feel like you got hit by a bus, you need to take a morning off to catch up on sleep. You'll retain water and have higher cortisol levels if you're running on no sleep so catch up on it if you have to. :sleep:

The gym is gonna be a love/hate thing for you for the next few weeks. Just try to mix it up and have fun as much as you can. Don't forget to practice posing (especially trying to flair your lats) in front of the mirror. Try to hold the poses for 30-45 seconds a pop.

Pace will be pickin' up and diet will be getting chipped away in the next few weeks... mentally prepare yourself for no more peanut butter and no more protein shakes. It will be a shift but you can handle not having it for 2-3 weeks.

:kiss:

SO PROUD OF YOU RACHEL!!!!!!!!

[vballcoach]

Felt tons of better today after taking yesterday off and this morning:banana:

PM Workout

3x10 @15lbs single arm cable bicep curls
3x10 @35 tricep pushdowns
3x12 @10lbs single arm rear delt cable pull
3x10 @30lbs woodchoppers
3x15@15lbs DB Shoulder press
3x10@15lbs reverse flyes
3x12 @35 preacher curls
3x12@25 DB tricep extension
3x15@18lbs bent over rows
3x10@5lbs front and side raises
abs

Cardio on treamill
5 min @3.8
4 min from 6.0-7.5, 2 min 3.8 alternating for the rest of 30 minutes

[Mrs Croft]

workouts looking good V :grin: any chance of some progress shots??? curious now that Raina mentioned ones she was sent and your fantastic progress ;)

[vballcoach]

workouts looking good V :grin: any chance of some progress shots??? curious now that Raina mentioned ones she was sent and your fantastic progress ;)

None right now, but possibly soon. I think she was probably referring back to the pic that I already posted that shows my progress since August.

Slept 10 hours last night and it was WONDERFUL:)

Workout Today
20 min stairmill L 6-L10
20 min treadmill Incline 2.0, L3.8
20 min stairmill L8-L12
20 min treadmill L 3.8
20 min treadmill with intervals 3 min from L6.0-7.0 and 2 min @3.8 alternating

Stretch then posing practice for about 30 min.

[T-Cake]

Hooray for sleeping. :) That is magic stuff at this point. You're so close, omg! :)

[vballcoach]

Sleeping is a great thing!

AM Workout Outside
10 min jog
15 sets of sprints

[vballcoach]

PM Workout

10 min stairmill L4-L12
10 min treadmill L3.8
10 min stairmill L6-L12
10 min treadmill L 3.8
20 min treadmill doing 3 min @L5.6-7.0 and 2 min @3.8 alternating

Back to the grind tomorrow

Less than 4 weeks to go:ohnoes: I can't believe how fast the date is coming...

[Tweak]

I can't believe how fast the date is coming...

For real! :) :hi5:

We can get together for posing this weekend.


I'm going to email you with your new plan today. :) :kiss:

Keep it up, superstar!!!!

[vballcoach]

New Diet and workout plan starting tomorrow thanks to Tweak:)

AM Workout
treadmill 10 min L3.8
L 5.8-7.0 for 3 min and then L 3.8 for 2 min alternating for a total of 20 min

PM Workout
3x20 wide grip assisted pullups
3x20 narrow grip assisted pullups
3x15 @8lbs flyes
3x20 @15lbs Chest Press
3x15 @5lbs Incline DB front raises
3x20 @18lbs bent over row
3x25 @25lbs Deadlift
3x20 @45lbs Bent over underhand row

15 sets of sprints
Abs

Done:)

[vballcoach]

AM Workout

30 min treadmill @3.8-4.0
Feeling a lil tight this morning so I tried to take it a lil easier

[vballcoach]

PM Workout
10 min stairmill L5-L10
10 min treadmill L4.0
10 min stairmill L8-L12
10 min treadmill L3.8 Incline 2.0
10 min stairmill L10-L16
10 min treadmill L 4.0

3x10 Single Leg Squat on Bosu
Felt really good tonight while I was working out which was exciting:)

Going to try and get some posing practice in too tonight, but I also have a stack of projects and papers that need to be graded...:schoolkids:

[Tweak]

You're killing it! :poser: :taz:

Keep at it, girl, I'm glad you felt good last night! Take advantage of really kickin' it in the ass when you're feeling good/strong at the gym because we all know that sometimes you'll have a workout that as equally as lackluster on the other end of the energy scale. lol

Can't WAIT to see how you're looking this weekend! Don't forget to bring me your suit so I can replace some of the bling. :D

I can't remember... do you have fake bling jewelry for this show? If not, wanna go out and get some rhinestone-tastic stuff? I think I need a new fake diamond bracelet.

:cheer:

SO PROUD OF YOU!

[vballcoach]

You're killing it! :poser: :taz:

Keep at it, girl, I'm glad you felt good last night! Take advantage of really kickin' it in the ass when you're feeling good/strong at the gym because we all know that sometimes you'll have a workout that as equally as lackluster on the other end of the energy scale. lol

Can't WAIT to see how you're looking this weekend! Don't forget to bring me your suit so I can replace some of the bling. :D

I can't remember... do you have fake bling jewelry for this show? If not, wanna go out and get some rhinestone-tastic stuff? I think I need a new fake diamond bracelet.

:cheer:

SO PROUD OF YOU!

:flowers: Thanks chica!! I have a lil bit of the fake bling, but we can def go shopping to look for some fun stuff!

AM Workout
15 min on stairstepper L5-L12
15 min treadmill L4.0-4.2

PM Workout
20 min elliptical L5-L10
15 min stairstepper L6-L12
14 sets of sprints

Then about 20 min of posing practice.

[Tweak]

:partydots:

ROCK STAR!!!!!!!

[vballcoach]

AM Workout

30 min on treadmill L 3.8-4.0 Incline @2.0

PM Workout

3x20 Leg Press
3x15 Single Leg Bulgarian Split Squat
2x15, 1x25 @45lbs Deadlifts
1x20,2x15 Swiss Hamstring curls
4x20 Box Jumps
3 sets of 30 sec Side to Side Box Jumps

Treadmill
15 min L3.9 Incline @2.0
15 min---->3 min 5.8-6.5 and 2 min L3.8 alternating

Abs, stretch and home to eat:dinner:

Planning on taking tomorrow totally off, but we'll see :)

[vballcoach]

Took yesterday completely off and got some rest.

AM Workout
3x20@10lbs DB bicep curl
3x20@30lbs Tricep rope pushdown
3x15@10lbs DB shoulder press
3x20@10lbs Rear Delt Cable Pull
3x15@25lbs Preacher curl
3x15@20lbs Tricep OH extension
3x20@25lbs BB bent over row
3x15@5lbs front and side raises
Abs
Cardio on treadmill 30 min alternating 3 min L5.5-6.0 and 2 min L 3.8

Posing practice w/ Tweakers in the afternoon

PM Work out

15 min stairstepper L5-L12
20 min treadmill 4 min L6.0-7.0; 2 min L 3.8

Stretch and done:)

[vballcoach]

Sunday's Workout

10 min stairstepper L5-L12
10 min treadmill L3.8-4.0
10 min stairstepper L8-L10
10 min treadmill L 3.8
20 min treadmill 3 min L6.0-7.0 and 2 min L 3.8 alternating

Abs and stretch

Less than three weeks!!:banana:

[T-Cake]

So excited for you!!!! :D

[Tweak]

:cheer:

Lookin fantastic, girl! Gear it up, we're winding down the clock! :partydots:

[vballcoach]

So excited for you!!!! :D

I'm a mixture of excited and nervous....


:cheer:

Lookin fantastic, girl! Gear it up, we're winding down the clock! :partydots:

We are, I can't believe how quickly it is coming up!!

AM Workout
10 min stairstepper L5-L10
10 min treadmill L4.0
10 min stairstepper L6-L10
10 min treadmill L 3.8
20 min treadmill 3 min L6.0-6.5; 2 min L3.8 alternating

PM Workout
3x25 Leg Press
3x15 Single Leg Bulgarian Split Squat
3x20 @45lbs BB Deadlift
4x20 Box Jumps
4 sets of 30 sec lateral box jumps
3x15 Swiss Ball Hamstring Curls

Abs

30 min treadmill
5 min L3.8
20 min w/ 3 min L6.0-6.5, 2 min L3.8 alternating
5 min L3.8

Stretch and done

[Tweak]

You are really clocking your time, girl, your workouts are so thorough! I wish I could maintain the intensity you have-- you are just killin' it! :cheer:

Btw Amanda and I talked and we both agreed the "fourth party" in our posing session was acting strange and very non-friendly. Not sure what the deal is but I'm just letting it go/writing her off/not talking to her much.

Only a few weeks left! Really, you have this week, next week, and only a few days of the week after to train. If you're taking a day off or are only gonna do a one-a-day, get it done this week/weekend. Next week and going into peak weak, no more days off. It's balls-to-the-wall burnout time so make sure you're good and rested before you start that process. You're going to do two-a-days consecutively for about 10 days. 20 workouts in 10 days is a lot. You should be taking about 3000 mg vitamin C these days to keep your immunity up. :)

It's meltin' time! :D

[vballcoach]

You are really clocking your time, girl, your workouts are so thorough! I wish I could maintain the intensity you have-- you are just killin' it! :cheer:

You wish you could keep up my intensity? I keep thinking about how hard you are working all the time!!;)

Btw Amanda and I talked and we both agreed the "fourth party" in our posing session was acting strange and very non-friendly. Not sure what the deal is but I'm just letting it go/writing her off/not talking to her much.

Glad it wasn't just me...wonder what the deal is. There was a facebook friend request however so..:dunno:
Only a few weeks left! Really, you have this week, next week, and only a few days of the week after to train. If you're taking a day off or are only gonna do a one-a-day, get it done this week/weekend. Next week and going into peak weak, no more days off. It's balls-to-the-wall burnout time so make sure you're good and rested before you start that process. You're going to do two-a-days consecutively for about 10 days. 20 workouts in 10 days is a lot. You should be taking about 3000 mg vitamin C these days to keep your immunity up. :)

It's meltin' time! :D

I'm trying to gear up. Was planning on only working out once tomorrow since it is a zero carb day, but hit a snag in the training today. Yesterday I had some sort of allergic reaction to something and had a rash on my torso. Took some benedryl but it spread some today and was all over my arms and legs. Had to wear long sleeves at school cuz I didn't want my students to see it which was uncomfortable considering how warm it was. Was still going to try to make it to the gym tonight, but I was so tired and felt gross because of the rash that I didn't go. Hubby and I stopped by a clinic to see if I needed something with a higher dosage than benedryl. Doctor said because it doesn't itch just to stick with that. Frustrating because I feel gross and I had to miss a workout. Means it will be two tomorrow. Planning on heading to bed here soon to get more rest to see if that helps as well, but I have a stack of papers to be graded as well:deadhorse:

At least I made it to the gym this morning
AM Workout on treadmill
15 min incline @2.0 speed 3.8
15 min incline @2.0 speed 4.0

Hopefully I am feeling better tomorrow and the rash is gone...

[Tweak]

Dude, wtf with the rash?? :dunno:

I hope you feel better! And don't worry about missing a workout or two-- I'd rather have the allergic reaction clear up and have you be healthy.

Your body probably needs the rest anyways! ;) :flowers:

[vballcoach]

Feeling better today. Still waiting for the rash to completely clear up, but at least its better.

AM Workout
15 min stairmill L5-L10
15 min treadmill Incline 2.0 speed 3.8

PM Workout
10 min stairmill L5-L10
10 min treadmill L4.0
10 min stairmill L6-L12
5 min treadmill L4.0
5 min treadmill L4.2
10 min treadmill 1 min L3.8 and 2 min L6.0-7.0 alternating

4x10 single leg squats on bosu
3 sets of 30 sec moon jumps
4x15 swiss ball hamstring curl
abs

[vballcoach]

AM Workout
15 min stairstepper L 5-L12
5 min treadmill L 3.8
10 min treadmill 3 min L6.0-7.2, 2 min L 38 alternating

PM Workout
3x20 Wide grip assisted pullups
3x20 Narrow Grip assisted pullups
3x20 @15 DB chest press
3x15 @ 5 DB flyes
3x25 @25lbs bent over rows
3x15 @5lbs incline DB front raises
3x25 @25 narrow grip underhand dead lift
3x20 @30lbs Wide grip lat pull downs

15 sets of sprints

[T-Cake]

How's the skin doing today? I'm happy you're at least able to train. :)

[vballcoach]

Still splotchy, but looks much better than Mon/Tuesday. I'm sure it probably isn't as evident to everyone else, but I notice it. Oh well, just keep training!!

[Tweak]

TWO WEEK MARK! TWO WEEK MARK! :D :D :D :D

KILL IT, RACHEL!!!!!!!!

[vballcoach]

Friday's Workout

AM
15 min stairstepper L 5-L12
15 min treadmill L 4.0

PM Workout
10 min stiarsteppter L6-L12
10 min treadmill L 4.0
10 min stairstepper L6-L14
5 min treadmill L 3.8
15 min treadmill 3 min L6.0-7.0 2 min L 3.8 altertnating

3x20 lunges
3x20 wall squat w/ ball
abs
stretch and done.

[T-Cake]

Two weeks!!! OMG! :hyper:

I don't know how you're feeling right now in terms of energy and what not, but 14 days and it's OVER! And I'm sure that final day on stage is going to feel AMAZING for you, so just keep thinking of that!!! You've come so far, girl. Wow. I'm so impressed!

[vballcoach]

Worked out this weekend, but dont' feel like going back to log them all:lol: Did some posing practice w/ Tweak Saturday. I'm feeling a lot more comfortable with my posing and T-walk. I can't believe my show is now officially less than two weeks away!!

[Tweak]

You're doing awesome, superstar! Just keep pluggin' away, make the best of every day, and take it from there! ;)

:cheer:

[*Bunny*]

Hey girl. Wanted to pop in really quick and bid you good luck on your show.

Congrats on your progress and awesome dedication.

Your physical transformation is phenomenal. I'm thrilled for you.

Have a great show!

[vballcoach]

You're doing awesome, superstar! Just keep pluggin' away, make the best of every day, and take it from there! ;)

:cheer:

Day by day...starting to count it down!!


Hey girl. Wanted to pop in really quick and bid you good luck on your show.

Congrats on your progress and awesome dedication.

Your physical transformation is phenomenal. I'm thrilled for you.

Have a great show!

Thanks bunny :flowers: I appreciate the words of encouragement!!

AM Workout
15 min stairstepper L5-L10
5 min treadmill L 4.0
10 min 3 min L6.0-7.0 and 2 min L3.8 alternating

PM Workout
3x25 leg press
3x15 Single Leg Bulgarian Split Squat
3x20 @25lbs Dead lift
3x15 Swiss Ball Hamstring curls
4x20 Single Leg Elevated Squats
3x20 @12lbs step ups
3x20@50lbs hamstring curls
3x20 Glute Kickbacks

15 sets of sprints, stretch and done

Was a little bummed there were no boxes for me to use to do my jumps, but I figure I'll hit them later this week. Made the best of what I had:)

[Tweak]

You are such a superstar! :)

How's the diet going, girl? Make sure you get that distilled water in and dont forget to start poppin' those potassium tablets!

[vballcoach]

You are such a superstar! :)

How's the diet going, girl? Make sure you get that distilled water in and dont forget to start poppin' those potassium tablets!

It's going pretty well. Lots of things to keep in mind!!

AM Workout
15 min stairstepper L5-L12
15 min treadmill 3 min L6.0-6.5 and 2 min L3.8

PM Workout
3x20 Assisted wide grip pull up
3x20 Assisted narrow grip pull up
3x20 @ 15 DB chest press
3x15 @5 flyes
3x15@5 reverse flyes
3x15@5 incline DB front raises
3x20 @25 bent over row
3x20@10 Rear delt cable pull

Glute Bridge and Leg arrows
abs
Treadmill 20 min w/ 3 min L6.0-7.2 and 2 min L 4.0
10 min L 4.0-4.2

Stretch, sauna and done

[Tweak]

It's going pretty well. Lots of things to keep in mind!!

You're almost a week out! HOLY CRAP! :)

[T-Cake]

That's cool that you were craving box jumps. :D

[vballcoach]

That's cool that you were craving box jumps. :D

I wouldn't necessarily say craving, but I know that they do kick my butt!!

AM Workout
15 min stairstepper L5-L12
15 min treadmill L4.0 Incline 2.0

PM Workout
10 min stairstepper L6-L14
10 min treadmill L3.8-L4.2
repeat for 60 min!

3x20 each leg lunges
abs
stretch and sauna

[Tweak]

Almost there! Almost there! The peak week festivities begin for you soooooooon! :partydots:

Are you coming to my show? I'll bring you your suit either then or when I walk/pose with you next!

[vballcoach]

Almost there! Almost there! The peak week festivities begin for you soooooooon! :partydots:

Are you coming to my show? I'll bring you your suit either then or when I walk/pose with you next!

I'm excited to see the finish line!!

I'm planning on going to your show...what time are you heading over to the school? I might still come hang out w/ you before hand, but it depends if I can get my stuff done around the house.

AM Workout
15 min stairstepper L5-L12
15 min treadmill 3 min L6.0-6.5; 2 min L4.0

PM Workout
3x20@10 Cable Bicep Curls
3x20@10 single are cable tricep push down
3x20@10 rear deal pull
3x15@25 woodchoppers
3x20@10lbs DB shoulder press
3x20 @25 bent over row
3x20@25 preacher curls
3x15 @20 tricep extension
3x12@5lbs front and side raises
abs

15 min stairstepper L5-L10
15 min treadmill incline 2.0 speed 4.0

stretch and done

[vballcoach]

AM Workout
30 min treadmill L3.8-L4.2 Incline 2.0

PM Workout
Leg Press 4x to failure
Calf Raises 4x to failure
Leg Curls 4x to failure
Leg Extensions 4x to failure
Went back and 3x leg press to failure
Dead Lift 3x to failure

45 min treadmill L3.8-4.2 and Incline @2.0 for some

One Week to go!!!

[vballcoach]

AM Workout
10 min stairstepper L5-L8
10 min treadmill L3.8-L4.2
10 min stairstepper L5-L10
15 min treadmill L3.8-L4.2

PM Workout pretty much the same...

[vballcoach]

AM Workout
20 min stairstepper L5-L10
25 min treadmill L3.8-4.2 w/ some incline

PM Workout
Wide and Narrow grip assisted pullups
DB chest press
Reverse flyes
Underhand grip bent over row
Abs

20 min stairstepper L5-L10
25 min treadmill L3.8-4.2 and some incline

And then there were 3!!!

[Tweak]

Rachel, YOU ARE ALMOST DONE!!!!!!!!!!! You look so awesome, I can't wait to kick your ass at the gym tonight and make you hate me! :)

:kiss:

:ily: You're so amazing, Rachel, you should be gushing with pride and be excited you're almost to the finish line!

[*Bunny*]

I can't wait to kick your ass at the gym tonight and make you hate me! :)



Rachel, be sure to have fun with that !

:rose:

[vballcoach]

Rachel, YOU ARE ALMOST DONE!!!!!!!!!!! You look so awesome, I can't wait to kick your ass at the gym tonight and make you hate me! :)

:kiss:

:ily: You're so amazing, Rachel, you should be gushing with pride and be excited you're almost to the finish line!

Thanks for kicking my butt tonight. It def helped to have you there with me!! :kiss:


Rachel, be sure to have fun with that !

:rose:

It was tons of fun being told,...come on do three more!! lol

AM Workout
20 min stairstepper
25 min treadmill

PM Workout
Back, shoulder and Arm frying care of tweak
20 min stairstepper
25 min treadmill

Tweak made me go to target when we were done to try on pants because I didnt know what size I was. I fit into a size 4(a lil snug, but still!!) I was a 10/12 back in Jan even. Makes things a lot more real.

Just one more workout to go!!!!

[ViRTuouS]

Tweak made me go to target when we were done to try on pants because I didnt know what size I was. I fit into a size 4(a lil snug, but still!!) I was a 10/12 back in Jan even. Makes things a lot more real.


That's awesome, congratulations!!!!

[Tweak]

You're one hot size 4 too! :) :D

So ridiculously proud of you, girly, you're really killing it and you're dialing in beautifully for your first show. :kiss:

JUST A FEW DAYS TIL YOU CAN HAVE CANDY!

Hope your last workout was good-- it's smooth sailin' from here on out, babygirl!

BTW, post those before pics vs the pics you showed me last night... you're a frickin' knockout!!!!!

:flowers:

[vballcoach]

Last workout this morning

20 min stairstepper L5-L9
25 min treadmill L3.8-4.0 some incline

Wow was I tired this morning. It was nice to be able to have carbs today. Only 3 days left:)

[Tweak]

Nice work, hot stuff! :ily:

[*Bunny*]

Lets see the pics vb!

[Tweak]

I did her first two coats of Jantana last night-- this girl has lost 50 pounds since August!

Starting point:
http://i525.photobucket.com/albums/cc336/rmfink00/HPIM0858.jpg

Last night:
http://img.photobucket.com/albums/v675/AMHuot00/rachel.jpg


Look at Minnesota's newest figure competitor! :)

http://img.photobucket.com/albums/v675/AMHuot00/rachel2-1.jpg

[*Bunny*]

Way to go VB!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


How fun it is to get the color on the first time!!!

Thanks so much for sharing with us!

[vballcoach]

Tweak.

Thank you for posting the pics:) To all of you that have been following, thank you for the support. It has been quite the journey and I'm excited to see where it leads tonight!!

[Mrs Croft]

WOW :surprised: what a transformation. You should be SO proud of yourself :grin:

[Big Sky Guy]

Your hard work shows!

[*Bunny*]

:wavey:

Look forward to your first post show experience write up!

[dirty~d~]

:cheer::cheer::cheer:

[vballcoach]

Hey all,

Had a lot of fun at my first show, didn't do as well as I would of liked, but it was a learning experience. I am still waiting for the official results and will share results and pics later. It was a very busy weekend, and now I am playing catch up at school as well since I took last Thursday and Friday off. Got back to the gym today for the first time since last Tuesday. Now just have to find my next goal to conquer:)

[Tweak]

Vballcoach is in purple... these are the best I can do, my friend sent them to me and they're so small, I can't really blow em up.

http://img.photobucket.com/albums/v675/AMHuot00/IMG_2195.jpg

http://img.photobucket.com/albums/v675/AMHuot00/IMG_2196.jpg

http://img.photobucket.com/albums/v675/AMHuot00/IMG_2197.jpg

http://img.photobucket.com/albums/v675/AMHuot00/IMG_2198.jpg

[T-Cake]

Rachel, you looked ASTONISHING! I am so proud of you. How did the rest of your week go in terms of getting caught up and finding a reality balance again? :)

[vballcoach]

Rachel, you looked ASTONISHING! I am so proud of you. How did the rest of your week go in terms of getting caught up and finding a reality balance again? :)

Thanks Cakers :flowers:

I haven't gotten the scores or feed back from the judges, but the results are posted. I took 6th out of 7 in my class.
Took the last week off from planned meals and just did some light workouts. It is weird to go back to not having a guide of what to eat when. Although, it was nice this past weekend for Memorial Day.

I have been talking to Tweak a little bit and I think I might try to do another show this summer when I have more time to train to really see what I can do, so I have my eye on a competition in August down in Oklahoma which puts me at about 10 weeks out now.

So with that it is time to close this log and start my new journey!!