Tweak 2011: In It To Win It Log [Archive]

Tweak

12-06-2010, 10:31 AM

:wavey:

I can't believe it's that time already! Yes, admittedly, I am starting this really early for April/June shows, but I'd rather have extra time to hone everything in than be wishing I had an extra 2-3 weeks to tighten things up.

I have absolutely no idea what my stats are right now: how's that for a start?? :rofl: I haven't stepped on a scale in months. I'd estimate I'm about 150 pounds right now but I have no clue if that's accurate.

For the first time ever, I will actually be measuring my bodyfat percentage on a cut. I've always just gone by how I look in the mirror but I think it will help me gauge my progress that much more to get pinched once or twice a month. It seems like all the successful figure girls hone in to 8-11% bodyfat and I'd like to know where I'm at around contest time.

So...

Weight: ???
Bodyfat: ???

Measurements:
Bust: ???
Waist: ???
Hips/butt: ???
Thigh:

:rofl:

Wow, those are sweet statistics! :)

Here are some pictures I took on Friday morning right after I woke up (thus the lack of makeup and sleepy face) but I left my cell at home so I couldn't bring them here. My abs look better than this from the front but that sports bra doesn't support the weight of what's left of my chest anymore. (Sag, sag, sag...) I know, I need to clean my mirror, but I'm pretty satisfied with this as a starting point. I have a tiny lower belly pooch from T.O.M, but that is just temporary.

http://img.photobucket.com/albums/v675/AMHuot00/2010-12-03.jpg

Diet will be high veggie/high protein (dur) with carb cycling. Not doing all-fish diet until the end of the cut or unless I have a shoot coming up. I'll keep my salt low but i generally just don't LIKE salt all that much so it's not much of a worry. Sugar though... :naughty: :dinner:

Lifting heavy alllllll the way through. No more low weight-high rep stuff unless I stall out in progress and just need to mix it up in order to target different muscle fibers. I get the best results from heavy lifting though.

I will also be doing a lot more plyometric leg movements. I hate... no let me emphasize... I DEPLORE plyo leg stuff. Any kind of jumping, squats, lunges, etc, is like torture to me emotionally. I'm going to have to overcome the overwhelming sense of hatred towards these exercises to get the legs and butt I want. I have to get over it and suck it up. I'm sure with time I'll come to love them the most.

Some of this is carried over from the end of last week:

Thursday:
10 mins bike warmup

Leg press:
sled+ 90 x 10
+130 x8
+170 x8
+200 x 6
+230 x6
+275 x6
+300 x6

RDLs
bar only warmup
65 x 10
85 x 10
95 x 8
120 x 6
135 x 4
155 x 5

cleans (from standing position)
bar only x 10
65 x 10
70 x 8
70 x 8

preacher curls w straight bar
bar only x10
45x8
45x6

front and side raises
4 sets to failure with 15s

rear delts:
3 to failure with 15s

Low cable rows with V grip:
x10 for 40lbs
x10 for 50lbs
x8 for 60 lbs
x6 for 65 lbs
x6 for 70 lbs

hanging abs
reverse crunches on incline

30 mins bike

annnnd dead. lol

Friday:

Seated Overhead press:
x10 for 20
x10 for 22.5
x8 for 25
x6 for 30 :pr1:

Front and side raises:
3 x failure with 15s

single db rear delts:
3 x 8 with 15s

cable hanging side raises:
x10 for 12.5
x10 for 12.5
x6 for 20

assisted dip machine <---- *new for me*
3 x 10 with 70 lbs assistance. I suck at these-- I feel really awkward! Stupid new exercises makin' me check my ego at the door...

cable tri pressdown with D handle:
x10 for 30
x10 for 30
x8 for 32.5
x6 for 32.5

Reverse lunges with 20s:
3 x 15 per leg :frantic:

20 minutes bike intervals
20 minutes floater elliptical

hanging abs
incline abs
swiss ball abs

Saturday-

I had a shoot on Saturday afternoon so I had to time everything enough where I could get some water off of me, clean up/get ready, and apply a coat of Jantana so I wouldn't be ghostly pale for swimsuit and fitness shots. I didn't have a whole lot of time as I woke up fairly late.

I ended up doing a workout in the little workout room that's in our apartment complex.

x3 through, 30 seconds rest inbetween
30 seconds up-and-overs (knee height step)
30 seconds reverse lunges
30 seconds jump squats
10 swiss ball jackknives
30 second plank
30 seconds 25 lbs kettlebell swing

Abs

20 minutes elliptical
10 minutes treadmill
sauna

Shoot went well, I won't have any images for awhile as the photographer is a very busy friend of mine (comic book artist by trade) and he's just doing this for fun. SO, I just have to be patient. I'll probably set something else up again in the next month as my legs keep tightening up.

Yesterday:
30 minutes unimpressive bike
10 minutes floater elliptical

Honestly, I haven't taken a day off in over a week and I just wanted to take it easy. I felt very tired yesterday because we had gone to a birthday party and indulged in booze and cake. I felt sick all day yesterday from the sugar and gluten. Ugh...

12-06-2010, 03:36 PM

takniteasy

12-06-2010, 05:18 PM

In.

Going to be interesting to see where you are at BF% wise. You already look very lean.

As much as you deplore plyo, I HATE HATE HATE cardiyuck. But it is usually the things we despise the most that works the best for changing our physiques. so you keep up with the plyo and I'll keep up with the cardiyuck and let's see how we change. ;)

Tweak

12-06-2010, 10:37 PM

I was waiting for your new log to reply!

:bear::cheer::bear::cheer::bear::cheer::bear::chee r::bear::cheer:

...tiny pooch, I will show you pooch, actually no I won't lol

you look beautiful as usual my friend!

YAY, thank you for following along! I hate that period pooch, man... but mine is temporary, and so is yours! :) Kick that little thing's ass!

In.

Going to be interesting to see where you are at BF% wise. You already look very lean.

As much as you deplore plyo, I HATE HATE HATE cardiyuck. But it is usually the things we despise the most that works the best for changing our physiques. so you keep up with the plyo and I'll keep up with the cardiyuck and let's see how we change. ;)

DEAL. I don't mind cardio but I would rather cut off my own finger than do plyos all the time. I would happily trade having four fingers on one hand for smooth hamstrings without having to do plyo. lol

No idea what the heck I weigh. I'll just do that and my measurements in the morning. Mike's doing my bf% tomorrow, hopefully it'll be good news.

Tonight:
10 minutes bike

deadlifts:
x10 for 65
x10 for 85
x10 for 115
x8 for 135
x6 for 145
x6 for 150

Good mornings:
bar only x 10
55 x 10
75 x 8
95 x 8
115 x 6
120 x 5

cleans:
bar only x 10
x10 for 50
x8 for 60
x6 for 65

Reverse lunges:
3 sets of 15 per leg with 17.5 dumbbells

single db rows:
x10 for 35
x8 for 40
x8 for 40

hanging abs
reverse crunches on incline
swiss ball crunches

20 minutes bike intervals

annnnnnnnnnd done. So freaking tired.

Tweak

12-07-2010, 09:25 AM

12/7/10 stats:

Weight: 150.4 lbs
Bust: 37 inches
Waist: 27.5 inches
Hips (widest part of hips/butt): 38.75 inches
I forgot to measure my thigh. I guess I'll do that tonight! Mike is supposed to do my bodyfat% tonight.

For sure, this is the smallest I've been at the start of a show prep. For my first FAP show last year, I was 160.2 pounds when I was 2 weeks out. So this is a great starting point, at least in terms of weight and measurements.

takniteasy

12-07-2010, 11:16 AM

I'll wager the 10# difference is in body fat loss. You've done some serious recomping over the last year or two.

Your training sessions are so intense! I'm envious!

takniteasy

12-07-2010, 07:24 PM

Sassy's thread on lying vertical leg press aka Sassy Press

http://www.afboard.com/forum/showthread.php?33339-Vertical-Leg-Press-on-a-Smith-Machine&highlight=leg+press

Tweak

12-08-2010, 09:01 AM

TIE, hopefully you're right on the bf%.

I took last night off so I never had Mike gauge it. I have plenty of time to get it done though. I have to bring him to the airport and visit my Dad (he just had surgery tonight) so I'm skeptical I'll make it to the gym tonight either. Kinda pissed I didn't think my day off through a little more yesterday.

Thank you for the video!

Tweak

12-09-2010, 09:45 AM

Yesterday:

Off AGAIN. Not very happy about that.

Mike is skiing in Aspen til Sunday so I had to bring him to the airport during rush hour last night, and then I had to go visit my Dad cuz he had surgery for prostate cancer on Tuesday morning. He was too loopy for company Tuesday so I visited him last night and didn't get home til 10.

Looking forward to training tonight.

I'm exhausted. I haven't been sleeping well and I am just generally gloomy the last few days. I don't know what my problem is. I think I'm harboring a lot of resentment in general right now due to our family dynamic being blown up a few months ago and Christmas approaching. It's also cold (like how it is in mid-January) here really, really early and I hate it. I'm also finding myself increasingly crabby and resentful that Mike hasn't popped the question or has pulled back on showing signs he even WANTS to head down that road lately. I've never been the girl who sits around tapping her foot but now I find myself emotionally detaching and putting him at arm's length, and I'm constantly questioning what the heck I'm getting out of this relationship if he isn't on the same page as me. I don't want him to feel pressured so I don't feel like I can talk to him about it.

I'm making myself insane.

takniteasy

12-09-2010, 04:36 PM

12-09-2010, 07:51 PM

I remember those pre marriage question jitters. How long have you been dating? I hope you get out of your funk soon, and were able to make it to the gym today. Just the little exercise I have done has lifted my spirits 10 fold. With your family dynamics you NEED to go to the gym to stay strong for them.

xoxoxoxoxoxox

Tweak

12-09-2010, 11:28 PM

Negative emotions will drain you faster than anything else. Will also cause increased cortisol which is bad, bad. Get to the gym when you can & use it as your "happy pill". Better than any shrink I think.

I am in NW Florida and we have had FREEZING temps (highs have been in the upper 40's) the last 2 weeks. WTF!!! The early and unusual cold weather is making me and everyone around me grumpy. I completely understand how you feel.

Check your PMs.

I'll check my PMs as soon as I finish up in here. As a wussy little Pisces, yes, negativity drains me and my OWN negative thoughts and feelings are overwhelming. A lot of it is fear based but I really want to talk to Mike about this stuff but I just can't stand serious conversations. I always cry and all my credibility goes right out the window.

It's supposed to be -13 for the temperature this weekend (2 months early for weather like this) so I'm just BLEH. I hate my S.A.D.

I remember those pre marriage question jitters. How long have you been dating? I hope you get out of your funk soon, and were able to make it to the gym today. Just the little exercise I have done has lifted my spirits 10 fold. With your family dynamics you NEED to go to the gym to stay strong for them.

xoxoxoxoxoxox

We've only been together about 2 years. We used to talk marriage and engagement all the time but it has completely stopped. It makes me feel super insecure and I find myself chopping him AND myself into little tiny pieces and convincing myself I'm just wasting my time. I don't know what the hell is wrong with me. He has his issues and I have mine. Neither of us are perfect. I just have to accept these things or walk.

Ugh I'm such a baby.

Workout tonight was not even note-worthy. Everyone was chatting me up and I got next to nothing done. Still felt good to lift.

takniteasy

12-10-2010, 08:27 PM

I'll check my PMs as soon as I finish up in here. As a wussy little Pisces, yes, negativity drains me and my OWN negative thoughts and feelings are overwhelming. A lot of it is fear based but I really want to talk to Mike about this stuff but I just can't stand serious conversations. I always cry and all my credibility goes right out the window.

It's supposed to be -13 for the temperature this weekend (2 months early for weather like this) so I'm just BLEH. I hate my S.A.D.

i live with a Pisces and my best friend is a Pisces. Pisces folk are forces not to be reckoned with and are definitely not wusses. So you ain't a wuss. :lol:

Que_66

12-11-2010, 12:43 PM

Go take it out on the iron, make it pay. Exercise until your mind is silent. (Yes, that takes quite a while for me to achieve)

Tweak

12-12-2010, 08:45 PM

Hi guys!

Massive snow storm here in MN over the weekend-- almost as bad as the historic Halloween snowstorm of 1991. We got 20 inches of snow. Mike was skiing in Aspen and I got trapped in the apartment from Friday evening until this morning. As a result, no workout yesterday.

I got one in on Friday night but I honestly don't remember much of it because again, there were a bunch of people trying to talk to me.

I had a good, honest (difficult) talk with Mike about everything on Friday night. While it was uncomfortable to talk about, I think it was really good for us to hash it out. One thing that really rules about Mike is that I can talk to him about things that upset me or him and he is grateful to know what's really going on with me. He knows now that I won't wait around for him forever and that I really have felt like I can't count on him for crap in terms of showing up places on time. Now that he gets where I am and how serious I am about it, I think we're seeing eye to eye and looking together in the right direction. :nod: *sigh*

SO GRATEFUL to be out of the apartment today!!!!! It was blizzard conditions all day yesterday so I couldn't go anywhere. If you don't have 4 wheel drive on days with storms like that, you shouldn't be out on the road. I was feeling really stir crazy and isolated most of the weekend (especially since Mike was gone). It was probably a God thing to make me appreciate him even more and realize how much he really is a part of me.

This morning I trudged outside and was horrified at the amount of manual labor before me:
My car was in snow as high as my windows!!!!!!

It took me 30 minutes to clear the 7 feet of of waist, deep snow that the plow had shoved up as it cleared behind my car. I was exhausted and freezing. All of the sudden 5 guys singing the Superman theme song, DA DA DA!!!!! DA DA DA DA DA DAAAAAAAA!!!!!!! came galloping with shovels from the other side of the parking lot and unburied my car for me!!!! It was so awesome! They totally made my day and it seriously took the 5 of them about 3 minutes to clear out my car-- it would have taken me another hour, hour and a half!

Anyways.

Mike is safely home and we are about to head to the gym. I already went but I'm doing cardio now. :)

Today:
Workout #1:

Deads, interrupted by two douchebags who kept standing way too close to the platform so I gave up
65 for 10
85 for 10
105 for 8
115 for 8

Cable bi curls and 45 degree bi curls (superset)
x10 for 20, x 10 for 22.5

cable OHP:
3 x 10 for 22.5

front and side dumbbell raises:
3 x failure with 15s

rear delts:
3 x failure with 15 lb dumbbell

cable side delt raises:
3 x 10 for 22.5

military press:
x10 for 22.5
x8 for 25
x8 for 30
x6 for 30

barbell bi curls:
3 x failure w 40lb barbell

Lat pulldowns with v handle:
x10 for 70
x10 for 80
x8 for 90
x6 for 100
x4 for 100

hanging abs
reverse crunches on incline

Ulter

12-12-2010, 09:29 PM

I don't miss the snow at all. Nice cardio though. :)

Tweak

12-12-2010, 11:38 PM

Workout #2:

10 minutes bike warm up

leg press machine, feet high on plate
x10 for 90
x10 for 110
x8 for 115
x6 for 115

Meh.

Prone leg curl:
3 x failure for 30 lbs (one leg at a time)

Reverse lunges:
3 x 15 per leg with 20 lb dbs

planks, abs

15 minutes bike cardio

Mike did a bodyfat % test on me:
18.4% bodyfat.
27.6 lbs of fat
122.4 lbs of lean mass

I was hoping to be 16-18% bodyfat to start so I'm just slightly above my range. I drank a bottle of wine between Friday and Saturday while being cooped up indoors and had some salt, so I'm not too worried about the .4% I seemed off. Overall, i'm happy with that as a starting point. I want to compete at around 10% in April and I have a tremendous amount of time left to get there.

Mike hadn't done a 9 point test in a long time so he asked that I have one his trainer friends from our gym do it on me just to verify. It seemed high to both of us but I remember having it done in 2004 and I was 34% bodyfat.

takniteasy

12-13-2010, 09:31 AM

:heart:

You rock.

Nick

12-13-2010, 04:04 PM

if u were a piece of fruit u'd be a strawberry.

why?

cuz ur my favorite :)

thanks for being a kick ass friend.

Tweak

12-13-2010, 09:12 PM

:heart:

You rock.

:kiss: Thank you TIE!

if u were a piece of fruit u'd be a strawberry.

why?

cuz ur my favorite :)

thanks for being a kick ass friend.

Kabby, I'm hard on you sometimes just cuz I love you. You deserve the world, don't let any girl take that away from you. :heart:

Tonight: Redo of yesterday because there weren't Dbag in my space when I was trying to lift.

10 minutes bike warmup

RDLs:
65 for 10 (warmup
85 for 10
110 for 8
135 for 8
155 for 6

Leg press:
90 for 12 (warm up)
140 for 10
160 for 10
210 for 8
260 for 8
286 for 8
310 for 6
330 for 6 :pr1:

reverse lunges with 20s
3 x failure

hanging abs
swiss ball abs

20 minutes treadmill intervals

Had Mikes' friend do a 7 point on me tonight cuz he is a trainer at Lifetime and actually does a good job. He also does these things daily and Mike never does them anymore.

Mike's friend was like,"oh crap, you already worked out. This is going to be off by about 2% so we can knock a percentage point or two off the results."

He pinched me at 18.1%. Mike had me at 18.4% last night, also post-workout.

I don't feel like I'm 16.4% bodyfat at all. So what does that mean? I have no idea where to gauge myself. I'm just going to say I'm at 18%, screw it.

Que_66

12-14-2010, 12:18 PM

The dancing snowmen (that's what I'm calling them LOL) who cleared your car were awesome! That's so cool. I love to hear about random acts of kindness.

Looks like you've been getting in some nice workouts. Congrats on the PR!

Tweak

12-15-2010, 10:19 AM

didn't have a chance to log last night:

10 mins bike warmup

OHP (standing):
x10 with 22.5
x10 with 25
x8 with 30

Military press:
x10 with 22.5
x10 with 25
x8 with 30
x8 with 30

front, side, rear delt raises:
3 x failure with 15s

Cable chest press:
x10 for 40
x10 for 50
x8 for 50

tri pressdown with D handle:
x10 for 30
x10 for 35
x8 for 37.5

Tri pressdowns with T-bar:
x10 for 35
x8 for 40
x8 for 42.5

annnnnnnnnnnd dead.

Cardio:
25 minutes bike intervals
10 minutes treadmill

sassy69

12-15-2010, 07:33 PM

URGENT! THREAD HI-JACK! TWEAK!!!! I NEED YOUR HELP!

Any suggestions for a good restaurant I can get a gift cert for my little bro & his gf for xmas? He's Golden Valley / she's in Robbinsdale.

Tweak

12-15-2010, 07:52 PM

:lol:

Sassy, I'll PM you!

Tweak

12-16-2010, 01:09 PM

Last night:

Blissfully took the night off.

sassy69

12-16-2010, 11:19 PM

Thx for the info! I'll pass along th eupdate when i get feedback on the Cafeteria :)

takniteasy

12-17-2010, 10:08 AM

:wavey:

Tweak

12-17-2010, 10:35 AM

hey ladies!

UGH, I didn't make it to the gym last night because the starter on my car died! :mad:

So my car is sitting in the ramp of the Hilton hotel in downtown Minneapolis, waiting for one of two people i know to come down and replace my starter sometime today or tomorrow. :( I'm praying I have a chance to work out.

In other news, ITS FRIDAY! It's also payday, which couldn't come at a better time when my car decided to go to horsecrap. :) my traps are a disaster and I think I'm going to get a massage tomorrow. :D

Tweak

12-19-2010, 02:46 PM

Car was broken down from Thursday til friday night at 1030pm. Yesterday I like crap so eben though I went to the gym, I just sat in the sauna and went home. Last week was kinda a wah in terms of training (dirty was off kilter too. Feeling better today though!

Sitting in the sauna now, heading down to train shortly!

Tweak

12-19-2010, 07:02 PM

:Superstar full body workout:

10 mins bike warmup, level 10

Superset:
Bi curls, hammer curls with 22.5s

Superset:
Tri pressdowns with D handle, Tri pressdowns with t bar with 25 lbs (d handle) and 42.5 lbs (t bar)

Front, side lateral raises
3 x failure with 15s

rear delts:
3 x failure with 15s

Good mornings:
bar only (warmup) x 12
x10 for 65
x8 for 75
x 6 for 90

SLDLs
x10 for 95
x8 for 125
x6 for 150

Wide grip assisted chins, slow and deliberate
3 x 10 with 60 lbs assistance

V grip lat pulldowns:
x10 for 80
x10 for 90
x8 for 100
x8 for 100

Hanging abs
swiss ball crunches

Ulter

12-19-2010, 11:51 PM

Superstar indeed!

Que_66

12-20-2010, 07:29 AM

Sorry to hear you felt bad but I'm glad you got the car fixed. Even though you missed a day or two you came back strong, great workout!

12-20-2010, 12:10 PM

:bear:
Tweak tweak... (me cheering) lol

Tweak

12-20-2010, 09:17 PM

Thanks, guys!

Tonight:

wide grip, narrow grip assisted chins superset
x10 with 65 lbs assistance

Low row with v grip:
x10 for 40
x10 for 50
x8 for 60
x8 for 60

bent over row with barbell
x 10 for 45
x10 for 55
x10 for 65

Cable flyes:
3 x 10 for 20
x10 for 25

20 minutes bike intervals
10 minutes stairmill L9

Tweak

12-23-2010, 12:28 PM

Workout last night:

10 minutes bike warmup

Leg press:
Sled + 90 for 12
Sled +180 for 10
Sled + 270 for 10
Sled +340 for 8
Sled +360 for 8

Had stimulants here and honestly felt shakey and like crap. I knixed the leg work out and tried some upper body work cuz I felt wobbly.

Didn't feel great throughout the workout but kept going.

bi curls:
3 x 10 with 22.5s

hammer curls:
3 x 10 with 25s

OHP:
x10 for 22.5
x10 for 25
x8 for 30
x8 for 30

Military Press:
Same as above

Front/side raises with 15s
rear delts with 15s

tri pressdown with T bar:
x10 for 42.5
x10 for 45
x8 for 45

Single arm tri pressdown with D handle:
x8 for 22.5
x8 for 22.5
x10 for 20

hanging abs

decided I was done at this point. I think I'm getting sick with something. :dunno: I'm having a hard time breathing-- it's like my lungs can't get enough air in and it tickles/makes me cough. Honestly it seems like I'm having an asthma attack! I had a wheezing coughing fit at like 2AM this morning and had to bust out an ancient asthma inhaler (I had exercise induced asthma when I was overweight). It tasted like crap but at least i could breath.

Half day at work today-- woot! :woot:

I hope you all have a safe and Merry Christmas. Love to you from MN! :heart:

Tweak

12-26-2010, 06:56 PM

Hey, kids. I've been sick since Thursday. I havent been well enough to train for days. Hoping I'll be better tomorrow, I'm dying to get up and move...

12-27-2010, 12:36 AM

Feel better soon,
I have had larangitis since thursday and finally started working out again today

takniteasy

12-27-2010, 04:33 PM

+++++healing vibes to you, Tweakster! Hope you feel mucho better soon!

Tweak

12-27-2010, 08:59 PM

Thanks ladies! I'm healing up but feeling like I'm running at about 70% now.

Very low key workout tonight. 20 mins cardio and light lifting. I just needed to move a little.

Tweak

12-29-2010, 09:32 AM

Ugh I feel like C R A P today, I shouldn't even be at work. :(

I worked out last night but I'm exhausted this morning and too tired to conjour everything. It was an upper body blast followed by 40 minutes on the bike.

Good news:

I'm getting published in the Feb 2011 issue of Fitness X Magazine. :) First publication! Woot!

12-29-2010, 08:10 PM

takniteasy

12-29-2010, 09:48 PM

Tweak, you really should post up that recent hawtness pic here. You are just rocking it!

Tweak

12-30-2010, 09:10 AM

Tweak, you really should post up that recent hawtness pic here. You are just rocking it!

http://img.photobucket.com/albums/v675/AMHuot00/166293_156932827688519_100001154090166_307463_2784 451_n.jpg

Thanks, TIE-- I actually didn't like that picture at all when I got it but apparently my eyes aren't seeing what everyone else is seeing cuz that blew up my facebook page all afternoon/evening last night. Thank you! :heart:

CK, Im feeling much better today. I took the night off from training because my ears were killing me (it must be a sinus infection, I had so much pain and pressure in my ears at work, I couldn't stand it) and I just felt run down. I had a nice dinner with Mike and two of his friends who were in town from Virginia Beach. Very cool couple and they had the most beautiful little 2 year old son-- calm, quiet, polite, and gentle little blonde haired, blue eyes angel. That kid should be in every Target ad, ever. SO sweet.

There's an ice storm rolling in tonight so Im worried about getting around this weekend. I might have to improvise for workouts if the roads are too dangerous. I'm not a big risk-taker when it comes to my health/life! :lol:

*Bunny*

12-30-2010, 09:46 AM

Yo Yo Yo!!!

Hey girl! I am sneaking on here at work to hit a few of you up! Best wishes to you in the 2011 season!
:cheer:

Que_66

12-30-2010, 06:32 PM

http://img.photobucket.com/albums/v675/AMHuot00/166293_156932827688519_100001154090166_307463_2784 451_n.jpg
OMG that's HAWWWWT! You look awesome, I'm lovin the shirt.

vballcoach

01-02-2011, 09:51 PM

OMG that's HAWWWWT! You look awesome, I'm lovin the shirt.

+1 Looking good in here girl! I love your motivation:)

Tweak

01-03-2011, 10:29 AM

Thanks for the love, ladies! :heart:

Weekend was good-- Mike and I made sushi with friends for NYE and I took him out for breakfast on his birthday, NY Day. It was a low key, no drama weekend. Spent half the day helping my Mom move to her new place yesterday.... really tough for me and Mom emotionally because she's been there since I was 6 years old. (I'm 28 now). I won't forgive my Dad for anything he's done to my family. I really won't. Anyways.

Thursday night workout:
30 mins bike
10 mins treadmill
abs

Friday (in our workout room at the apartment):10 minutes treadmill, 0% incline
-jump squats for 1 min
10 minutes treadmill 5% incline
-reverse lunges for 1 min
10 minutes treadmill 10% incline
-plie squats for 1 min
10 minutes elliptical, L10 resistance
-kettlebell swings 1 mins

Saturday workout:10 minutes bike warmup L10

Bi curls:
x10 for 22.5
x10 for 25
x10 for 25

Hammer curls:
Same as above

single arm Tri pressdowns with D handle:
x10 for 20
x10 for 20
x10 for 20

tri pressdowns with T bar:
x10 for 42.5
x10 for 42.5
x8 for 50

OHP:
x10 for 25
x10 for 30
x8 for 30

360 degree delts (front, side raises, rear delts) 3 x failure with 15s

External shoulder rotation with 7.5s:
3 x 10 per side

preacher curls with straight bar:
x10 with bar only
x10 for 40
x8 for 40

Cable single-arm pulls:
3 x 10-12 per side with 20 lbs, 20 lbs, 25 lbs

30 mins bike intervals

Workout last night:
*I felt really weak yesterday, which I discovered almost immediately after starting)

Stretch, foam roll
10 minutes bike warmup

Leg press:
sled + 90 for 12
sled + 180 for 10
sled + 250 for 10
sled +250 for 8 <--- meh. I wasn't going to be able to load with over 300 like I normally do and I wasn't going to be able to do more reps. I just did not feel strong at all!

SLDL
bar only x 10 (warmup)
x10 for 95
x10 for 115
x10 for 115

Weak as hell. ugh!!!

Prone leg curl:
x10 for 30
x10 for 30
x10 for 30

30 mins bike
10 minutes floater elliptical

abs

Sunday:

Ulter

01-03-2011, 10:43 AM

I'm glad you're feeling well enough to train, kind of. Sorry about your Mom.

P Bo

01-03-2011, 02:02 PM

:flowers:

Well hellllooooo beautiful.

Great workouts Tweak - you are busting out some rather lovely deadlift numbers.

I've taken a page from your book and starting to weigh myself much sooner in my training cycle, opposed to 2-3 weeks out from a meet and THEN realizing I have 13 lbs to drop to make weight. lol.

bluetwistedsteel

01-03-2011, 05:03 PM

Tweak

01-03-2011, 07:57 PM

lol, thanks BM! I really avoid the scale cuz it f's with my head so much but I figure I really ought to get over it if I want any chance of being able to really get where I wanna go in terms of the competition world. Everyone and their mom gauges their weight closely but me during show preps... I guess I have to get on the bandwagon!

Thanks for stopping in, Blue. ;)

Tonight:

35 minutes bike intervals
25 minutes treadmill intervals

Hidngod

01-03-2011, 07:58 PM

Dang! Sorry I'm late. Didn't even make it onto the first page.
THE pic is terrific.
Some of those workouts look tough. The rest look brutal.

Tweak

01-04-2011, 10:31 PM

:wavey: Thanks for stopping in, Hidn, I was wondering where you've been! :)

Tonight:
10 minutes bike warmup

Wide grip assisted chins:
2 x failure with 70 lbs assistance
2 x failure with 60 lbs assistance

Narrow grip assisted chins:
Same as above

Bent over cable rows:
4 x 10 for 30, 40, 50

Pec deck:
x10 for 30, 40, 40

Lat pulldowns with v grip:
x10 for 85
x10 for 90
x10 for 100
x8 for 105 :pr1:

40 minutes bike intervals
20 minutes treadmill, alternating speed from 3.5.3.8 mph based on incline (2.0-10.0)

abs

01-05-2011, 10:00 AM

Great job on the PR!!!

Nick

01-05-2011, 12:45 PM

PR!! :woot:

Keep it up!! So much cardio after all that lifting!

Tweak

01-05-2011, 01:13 PM

Great job on the PR!!!

Thank ya! PRs are awfully fun! :)

PR!! :woot:

Keep it up!! So much cardio after all that lifting!

DUDE, tell me about it. Ugh, I have to do more cardio. Me being sick at Christmas seriously has put me about a week behind. I'm about 14 weeks out, which should be plenty of time, but I am freaking the F out that I won't be lean enough if I don't start upping my cardio early. :lol:

Ulter

01-05-2011, 04:21 PM

You'll make it being 14 out. You're awesome like that.

Tweak

01-05-2011, 08:55 PM

You'll make it being 14 out. You're awesome like that.

Thanks, Ulter, I'm hoping you're right!

Tonight:

Single arm cable pulls:
3 x 10 per side for 17.5, 20, 25

Cable bi curls/cable 45 degree bi curls (superset)
3 times through with 20, 20, 22.5

external shoulder rotation
4 x 10 with 7.5

rear delt pulls:
3 x failure with 7.5s

reverse lunges:
3 x 10 per side with 20s

single leg balances (no bosu) holding 20s
3 x 10 per side

20 minutes bike intervals

Glute kickbacks (plyo) x 3
20 per side on all fours
20 per side on forearms (aka low)

Jump squats
3 hateful sets of 20

abs

Tweak

01-07-2011, 01:34 PM

Last night: Off. :)

Training a girl from England on her first figure competition. She's got so much potential, it's gross. Beautiful V Taper and tons of muscle, completely oblivious to the world of fitness and figure comps. I flagged her down at my gym and was like, DO THIS. Kbye. So now she is. lol

I met up with her last night and went through the basics in terms of contest diet/changes in meals. Then I was on my feet all night doing extensions for a new client. Busy girl! I've barely seen Mike this week, it kinda blows.

Tweak

01-07-2011, 10:23 PM

Tonight:

A little bit of pot porrie.

RDLs:
bar only (warm up) x 10
95 x 10
140 x 8
150 x 8
160 x 6
165 x 5 :pr1:

cable bi curls:
x10 for 25
x8 for 25
x8 for 26

45 degree bi curls:
same as above

cable front raises (single arm:)
3 x failure with 10 lbs (feels like a hell of a lot more than that on a cable machine, man!)

Side raises:
Same as above

rear delts:
same as above

rear delt pulls:
3 x failure with 7.5

external shoulder rotation (on cables)
3 x 10 for 7.5

Cable oblique rotations:
3 x 10 with 10 lbs resistance

Decline abs:
3 x 12-15

20 minutes bike intervals, L11 resistance
20 minutes treadmill intervals, ranging 3.8 mph-6.8 mph

Stretch, foam roll, done

Tweak

01-08-2011, 05:08 PM

Today:

10 mins tread w/u

reverse lunges:
4 x 15 per leg with 20s

40 mins bike

seated leg press:
4 x failure with 90, 110, 120, 130

leg extensions:
4 x 10 for 50, 60, 70, 70

plyo glute kickbacks:
5 to failure

abs

Que_66

01-08-2011, 06:36 PM

I see the ass kicking is happening in here as usual . :cheer:

Tweak

01-09-2011, 05:33 PM

Thanks Que!

Another offseason shot:
http://img.photobucket.com/albums/v675/AMHuot00/167471_536145374944_173301285_31418558_1824909_n.j pg

Had the first yelling match fight with the bf today. came to the gym alone for workout #1 to blow off steam:

workout 1:
10 mins bike wu

ATF squats:
bar only as wu
95 x 10
115 x 8
135 x 6
140 x 6 <--- slow n dirty

cable step ups with 30lbs
3 x 20 per leg

Reverse lunges with 20lb dbs
same as above

abs

Tweak

01-10-2011, 09:18 AM

**EDIT**

My workout buddy pushed the workout out twice before cancelling on me entirely around 7:45 last night. I'm generally not a big fan of starting a workout at 8PM or later (I don't sleep) so I didn't work out a second time.

Incidentally, I didn't sleep anyways cuz I took stimulants around 6PM thinking I was going to have a workout at 6:30. I tossed and turned all night. So tired!!! :coffee:

Que_66

01-10-2011, 05:14 PM

Pic is HAWT HAWT HAWT! Gonna have to dig out my oven mits again......

Tweak

01-10-2011, 08:45 PM

Thanks again, Que! :)

Tonight:

Freaking... ZOO!!!!!!! The gym was insane tonight! I had to go on a treadmill for 15 minutes just to wait for a bike to open up. Unreal, I couldn't even get a stairmill after being on the bike for 40 minutes. :shock:

10 minutes treadmill warmup 3.9 mph 0% incline
40 minutes bike (steady state)

abs

I was supposed to walk/pose with a girl I'm helping with her first show but it just didn't work out today (again). Go figure!

Tweak

01-11-2011, 09:58 AM

Somehow I went from 150.4 to 154.5 in the last month. :dunno:

Annoying. I realize it's scale weight but dang, man, I'm working hard.

Super sore today... my leg day from Saturday or Sunday (I don't remember) is for sure catching up to me today. I think my coworkers are going to randomly catch me stretching my quads at various points.

I actually have my shoes with me for walking/posing later today. I adore the girl I'm helping but she is seriously starting to frustrate me. I'm helping her for free and she just tears herself down constantly, reschedules on me all the time, and fights me on the diet. She wants her soy products, dairy, and alcohol on the weekends. She is basically my body twin except my chest is bigger than hers. She constantly tears herself down for being fat and gross and whatever.

Last night I finally had it and I'm like, "You realize that I call you my body twin and then you turn around and shred yourself apart by calling yourself a fatass, right? Because that offends ME. I've worked DAMN HARD to get my body to this point and I'm not even done yet. You're starting where it's taken me two years to get. So change your inner monologue or this won't work."

She's like, NO NO NO your body is perfect, I just hate mine. But I love who I am otherwise!

I said, "I can't tell you love yourself. And listen, chica... you gotta do a show and train out of SELF LOVE, NOT SELF HATE. You won't be able to sustain this program otherwise. You have to dig in deep, accept your flaws, and get up there and rock the sh*t out of that stage anyways. Got a big butt? Great, me too. Your abs aren't perfect? Bummer, neither are everyone else's. Nobody who gets up there is without a flaw. So stop cutting yourself down or I'm going to hit you with a brick."

I'm not usually blunt but it offends me greatly to have someone call me their body twin and then turn around and shred themselves apart for being "a fat elephant". :rolleyes:

We'll work on her attitude. Her potential is too great (seriously this girl will mop the stage with me when it's all said and done, but that's ok) to not let her get her butt on the stage in believe in herself.

End rant. :p

Que_66

01-11-2011, 07:54 PM

Sounds like something she needed to hear. :biggthumpup:

ColdStone

01-11-2011, 09:46 PM

Tweak

01-12-2011, 11:34 AM

:heart:

Thanks Rico, that's very sweet of you. I probably should get more smiley-faced ones in my arsenal...

Workout last night:

10 minutes treadmilll W/U

Hammer curls:
x10 with 22.5
x10 with 25
x10 with 25

45 degree bi curls:
Same as above

Overhead Tri extensions:
x10 for 22.5
x10 for 25
x10 for 30

Preachers:
x10 for straight bar only
x10 for 35
x8 for 35

Single arm tri pressdown @ cable machine with D handle:
3 x 10 per arm with 20 lbs

Front and side db raises:
x10 with 15s
2 x failure with 12.5

Rear delt raises:
Same as above

cable lateral raises:
3 x failure with 7.5 (why does this feel so much heavier on cables???)

30 minutes bike intervals
15 minutes stairmill L10
15 minutes treadmill 7.0 incline, 3.8 mph

Abs

1 hour walking/posing

ColdStone

01-12-2011, 12:40 PM

Dont ever frown, cause you never know whose in love with your smile :)

Join the aboard summer cutting competition...maybe you can get more females to join in

Nick

01-12-2011, 01:44 PM

Great pep talk/perspective/attitude... and not just in a hey thats great log post kinda way but i mean it genuinely and sincerely.

how far you've come and oh, the places you'll go!!

Tweak

01-12-2011, 10:54 PM

Dont ever frown, cause you never know whose in love with your smile :)

Join the aboard summer cutting competition...maybe you can get more females to join in

I'll think about it but generally speaking, guys smoke chicks for bf% loss. Ehh...

Great pep talk/perspective/attitude... and not just in a hey thats great log post kinda way but i mean it genuinely and sincerely.

how far you've come and oh, the places you'll go!!

:kiss: Thanks N, it has taken awhile to figure some stuff out but I think I'm headed down the right road at this point in my fitness career.

Tonight: Cardio-MANIA!!!!!!!!!

10 minutes treadmill warmup
10 minutes stairmill sprints (30 seconds L18 sprint, 90 seconds L9 recovery)
40 minutes steady-state bike
10 minutes treadmill sprints
cooldown

Abs

01-12-2011, 11:31 PM

Your Rocking it in here, good on you for going to the gym to blow off steam, other people might do other things when they get frustrated. awesome picture!!!!

*Bunny*

01-13-2011, 09:48 AM

Nice work on the Cardio woman!!

takniteasy

01-13-2011, 10:55 AM

Great job on the cardiyuck!

I owe you big time...I will catch up real soon. This new form of cardiyuck is turning that word into cardi-yum!:lol:

Tweak

01-13-2011, 11:23 AM

Your Rocking it in here, good on you for going to the gym to blow off steam, other people might do other things when they get frustrated. awesome picture!!!!

Nice work on the Cardio woman!!

Thanks, guys! I think my HR monitor said I burned 600ish calories yesterday. Killer. I actually fell asleep WHILE TALKING TO MIKE, at 10PM last night. I haven't been that tired from training since right before Universe. Oy vey.

Great job on the cardiyuck!

I owe you big time...I will catch up real soon. This new form of cardiyuck is turning that word into cardi-yum!:lol:

Cardio is awesome sometimes and annoying other days. I've been doing plyo stuff at least once a week though, I promised you I would! :kiss: I have a plyo cardio session with a group of local competitiors here on Saturday afternoon that will be 90 minutes of leg and core plyo from hell. :naughty: Looking forward to it. I always leave those workouts waddling and shakin'.

I think I'm taking tomorrow off from training. I'm supposed to do hair for my friend Lori at 6 and I don't get off work on Fridays til 5 (instead of 4:30). Ergo, I think training won't work since I likely will not complete the hair project til 8:30-9PM. I hate training that late.

ColdStone

01-13-2011, 11:54 AM

Tweak...i made a females division on the AFboard Comp thread. Sign up!. We already have CK registered

Looks like youre already kicking ass, might as well join in on the fun!

Tweak

01-13-2011, 10:05 PM

Tonight:

10 minutes stairmill L10

Squats:
bar only (x12)
95 x 10
115 x 8
125 x6
130 x 4

RDLs:
bar only warm up (x10)
95 x 10
115 x 8
115 x 10
115 x 8

single leg curls:
4 x failure with 25 lbs

bike cardio: 30 minutes steady state

Reverse lunges:
4 x 15 per leg with 20s

plyo glute kickbacks:
4 x 20 per side (OW)

15 minutes treadmill 3.8mph, 2% incline
abs

Annnnnnnnnnnd dead. Earned my day off tomorrow and my carb refeed.

Tweak

01-14-2011, 11:25 AM

Today:

Off. :)

I went to bed at 10 last night and got up at 7:15 this morning (my hours are different on Fridays so I get to sleep in a little longer). I feel much better. Good and sore, but better.

I ate a bunch of sushi take-out last night as a carb refeed. It was fantastic, I wish I could eat it every day.

Going straight from work to a friend's house to do hair tonight. Woot!

*Bunny*

01-14-2011, 11:58 AM

Your 'leg' days make we want to *gag hurl puke* x 10.

Nice job!!!!!

Tweak

01-14-2011, 02:23 PM

Your 'leg' days make we want to *gag hurl puke* x 10.

Nice job!!!!!

Actually, I was feeling pretty queasy for most of my cardio last night. I felt better by the end but yeah, I was ready to have a day OFFFFffffffffffff.......

Tweak

01-15-2011, 12:29 PM

90 minute ass kicking circuits with 6 other local gals.

Seriously. Holy F.

Still going to the gym again in a little bit though.

Nick

01-15-2011, 02:02 PM

Hidngod

01-16-2011, 09:50 PM

You're awesome. I read this log and I can't help but smile. And want to hurt myself. In a good way.

Tweak

01-17-2011, 09:11 AM

why the bike in the middle of the leg workout doesnt that affect ur resistance efforts? or is it just the best way to get in the cardio and stay sane and thats that ??

ur efforts are remarkable keep it up

Nah, I actually just wasn't planning on doing the leg exercises post-cardio. I just decided my legs didn't feel fried enough so I pushed em a little more. :)

You're awesome. I read this log and I can't help but smile. And want to hurt myself. In a good way.

Thanks, Hidn. I can't say I'm always smiling when I'm training but I at least know I'm not cutting corners. lol :kat:

Saturday workout #2:
30 minutes HIIT on bike
abs

Was seriously ready to get into bed at 7:30PM but I had to run errands alllllllllll weekend.

Sunday: Was so busy, I didn't get to train. I again had to be places and meet up with people for hair needs or to just catch up. I don't feel too guilty for it because of Saturday. ;)

I almost threw Mike's cat down the garbage chute yesterday. I've been making competition suits and bought about 75 dollars worth of stunning fabric. All of it was sitting in a plastic bag on top of the desk with my sewing machine.

For some reason his cat decided to pee on the bag. Well, I had no idea, I don't even know how old it was. But because it seeped into the bag, it sat in there and fermented. :puke: So I had all this untouched, uncut, brand new, gorgeous fabric that got ruined, along with yards and yards and yards of elastic, all my spools of thread, all my elastic, all my transfer paper, and half of my patterns. :mad: :mad: :frantic: :frantic::madfawk::madfawk::madfawk::madfawk::madf awk:

Seriously. Almost. Killed. I'd made myself a figure suit that just needed the last bit of elastic sewn into it and I could have stoned it. But... No.

Holy crap... so angry. STILL angry. Im going to try soaking what I can in vinegar and then washing it but I've never had much luck getting cat pee out of stuff.

One step forward, two steps back.

Cest la vie... I'll be just fine.

*Bunny*

01-17-2011, 09:49 AM

Dang - really sucks about the cat pee. Sorry woman. At least you have the right attitude about it. :rose:

When you have a chance, run me through the circuits she had you do. I'm curious.

Tweak

01-17-2011, 10:18 AM

When you have a chance, run me through the circuits she had you do. I'm curious.

I think I remembered most of it:

1 minute on, 30 seconds off for pace

Circuit #1 (x3), one minute rest between entire rotationStation 1: Side shuffle on treadmill, 30 seconds facing one way, 30 seconds facing the other way

Station 2: Plank jackknives with your feet on a towel (we were on a hardwood floor)

Station 3: lunge position, jump, switch legs into the other lunge position, jump, burpee to pushup, inchworm up, repeat

Station 4: front raise x 10, side raise x 10, ohp x 10

Station 5: Squat with 1 20 lb weight, up and high kick to the side, squat, stand and kick high to the side with other leg

Station 6: With straps from ceiling: Squat and jump high, pulling yourself up with the strap handles (for 30 seconds), lean forward on straps and do push ups (for last 30 seconds

3 minutes rest

Circuit #2 (x3), one minute rest between entire rotation
Station 1: Survivor crawl (aka dead man’s pull) up and down the floor

Station 2: ATF squat, jump on bosu ball, land and do ATF squat, jump and turn 180 degee turn in air, ATF squat, repeat

Station 3: Kettlebell swings with 30 lb weight

Station 4: Step ups with 15 lb dbs, bicep curl up at the top, reverse lunge after you hit the bottom

Station 5: bicep curls with 15s, 30 seconds hammer, 30 seconds 45 degree

Station 6: bodyweight rows, hanging at a 45 degree angle from the straps attached to the ceiling

Vups to failure x 3
Bicycles to failure x 2
Reverse crunches to failure x 1

Stretch

*Bunny*

01-17-2011, 11:01 AM

Thank you for typing all that out!

I do not do well with these... which only means something to improve on. ;)

Re: "straps attached to the ceiling" - Is that the TRX Suspension training?

Tweak

01-17-2011, 01:03 PM

Yeah, she does a lot of plyo-intensive stuff. I don't do much of that, I like playing with weights and doing cardio (standard routine stuff). It's fun to mix it up once in awhile with her style of training (and frankly about 50% of Mike's training for himself is that way too.)

Yes that's the TRX straps. I always forget what the acyronym is, I always wanna say T-Rex or RTX or something dinosaur sounding.

Tweak

01-17-2011, 10:46 PM

Tonight:

10 mins treadmill warmup

bi curls
3 x 10 for 20, 22.5, 25

OHP (seated)
x10 for 25
x10 for 25
x8 for 30
x8 for 30

front and side raises:
3 x failure with 12.5s

rear delts:
same

tri pressdown w D handle:
3 x 10 for 30 (per side)

@Freemotion Cable Machine

rear delt pulls:
3 x 10 per side with 10 lbs

External shoulder rotation
3 x 8 for 7.5

45 degree bi curls:
3 x 10 for 25 lbs

woodchoppers
3 x 15 per side with 10 lbs

Cardio:
5 minutes warmup on treadmill

5 minutes stairmill intervals: 15 seconds @ L18, 45 seconds L8
30 minutes steady state bike @ Level 11
5 minutes stairmill intervals: 30 seconds @ L18, 30 seconds L8
10 minutes cooldown treadmill, 0% incline 3.8 mph

Abs

Dead and hungry!! :dinner:

Nick

01-18-2011, 12:30 AM

i love how u have a whole workout after having a whole workout after finishing a workout, in one! :)

sick!!!! keep it up and eat uP!!

sassy69

01-18-2011, 03:35 AM

Tweak

01-18-2011, 08:42 PM

i love how u have a whole workout after having a whole workout after finishing a workout, in one! :)

sick!!!! keep it up and eat uP!!

lol... well I have a couple of fitness magazine publication opportunities coming up this year so I kind of have to start early. The creative director for one emailed me on Sunday to see if I'd like to work with them sometime in 2011 and of course I said yes. So despite my spring/summer comps, I have extra incentive to be a good girl right now. :p I do feel like an animal in there sometimes though. Damn I'm there like 2, 2.5 hours every night these days. Oy vey!!!!!!!

Love those things - its the one thing of all the "crossfit stuff" they've put into the middle area of my gym that I really like. The rest is just shit to trip over.... ;)

I like those too! I actually kind of dig the crossfit style stuff sometimes but my stupid hand injury honestly messes up a lot of things for me. I can't do most push-up type things without aggravating it and there's a lot of walking on your hands and stuff like that with crossfit. Even trying to do gymnastic rings really jacks up my right thumb for a few days. It's really odd how certain exercises are fine and others aren't. Most anything with dumbbells are fine, anything pulldown style or D handle is fine, but I can't ride a road bike because I have to put all that bodyweight on my right hand it it just fills up with fluid and turns black/green within 20-25 minutes. Gross.

Tweak

01-18-2011, 08:53 PM

Workout tonight:

10 minutes warmup

Standing cleans
bar only w/u x 6
10 x 55 lbs
10 x 55 lbs
8 x 60 lbs

Push presses
bar only warmup x 10
10 x 55 lbs
8 x 60 lbs
6 x 65 lbs
6 x 65 lbs

RDLs
bar only w/u x 10
95 x 10
115 x 8
135 x 8
145 x 6

Wide grip lat pulldowns
10 x 80
10 x 90
8 x 100
6 x 110

narrow grip assisted chins
3 x 10 w 55 lbs assistance

Woodchops:
3 x 10 per side with 10 lbs

cable chest press:
3 x 10 for 20, 25, 30

bent over rows:
bar only warm up
x10 for 50
x8 for 55
x8 for 60

Hanging abs
swiss ball crunches

30 minutes bike intervals

:dinner: time!

01-18-2011, 10:46 PM

what are woodchoppers?

Tweak

01-19-2011, 09:43 AM

CK, Woodchoppers (woodchops, whatever you'd like to call them) are where you take a cable or resistance band and stand with your feet shoulder width apart, arms straight and gripping the handle hand-over-hand. Position the cable so it's about shoulder height. Now you position your body with your arms about 45 degrees away to your side and WITHOUT moving your hips, use your shoulders and core to pull the handle in front of you.

Full blown woodchops are usually done with a D handle and cable and you literally make a woodchopping motion from high to low OR low to high. :)

RANDOM:

It would rock if you guys could take a second to vote for me here:
http://www.vitrixmodelteam.com/index.php?option=com_modelsearch&controller=contestant&userid=137&filter_contest=13&Itemid=136#photoid=713

takniteasy

01-19-2011, 01:57 PM

Tweak

01-19-2011, 08:42 PM

Girl, you are blowing me away with our "deal".

Just reading your training sessions tires me.:lol:

Of course we vote for you...I tried to vote more than once but it said come back tomorrow.

How is your nephew?

I'm tryin' to kill it! And thank you for the votes, I really appreciate it! I think it goes through the end of the month. :)

Nephew is sweet and adorable. Raina is very happy to be a momma and is returning to work shortly. All is well in the MN world! :heart:

Tweak

01-19-2011, 08:45 PM

Tonight:

I actually contemplated taking tonight off because I wasn't feeling great at the end of the work day. But... I realized cardio sounded really really really good so I headed to Lifetime in spite of my own mind games. I HAVE to start getting more sleep!!!!!!!!! I'm up til 11:30 most nights and then I try to wake up in the morning and I'm like :coffee:.

NAUGHTY.

Anywho. Okay tonight's workout:

Step ups @ cable machine with 40 lbs resistance
3 x 20 per leg

30 minutes bike L11

Plyo glute kickbacks (high and low) 4 x 20 per side
Jump squats 3 x 15

abs

Kept it simple tonight.

Tweak

01-20-2011, 03:00 PM

*Bunny*

01-20-2011, 03:35 PM

Today: Off. :) Doing Raina's hair before she heads back to work in the next week or so.

So, here's an update:

12/7/10 stats:
Weight: 150.4 lbs
Bust: 37 inches
Waist: 27.5 inches
Hips (widest part of hips/butt): 38.75 inches
Thigh: 22.5 inches

1/20/11 Stats
Weight: 156.5 lbs (+6 pounds)
Bust: 36 inches (-1")
Waist: 27 inches (-1/2")
Hips (widest part of hips/butt): 38.5 inches (-1/4")
Thigh 22 inches (-1/2")

:dunno:
Inches down... up 6 pounds? Really?

And yet, it feels like most of my pants are super snug on me too. What gives? Almost all of my pants feel like they are way too small for me.

Freakin' body recomp...

Our lower body is built similar.

When certain parts of my legs and tush were reshaping themselves, YES, things were tight in different areas.

Later, as the fat continued to drop, things loosened up and voilà, more shapely legs and tush, just a little lifted, higher and tighter. :)

You're doing a great job. So inspiring . Keep it up!

sassy69

01-21-2011, 02:33 AM

Its alwasy weird when you get some metrics about your progress. I was trying on some clothes I bought in November but haven't really been appropriate for the cooler (yes relatively speaking .. its certainly not "Minnesota Cold" out here... but still a bit brisk) weather we've had over Dec & early Jan. But this week its been flirting w/ the upper 60s -- and of course.. my shit don't fit. So I shoved myself into a skirt that was a bit tight, but focused on the SHOES I chose to wear today. Also for the cold weather I've been wearing boots but today was open toe shoe weather! And shoes always fit!

Keep it going Tweakers! You wear what you have very well! Its only gettin' better!

Tweak

01-21-2011, 12:15 PM

Our lower body is built similar.

When certain parts of my legs and tush were reshaping themselves, YES, things were tight in different areas.

Later, as the fat continued to drop, things loosened up and voilà, more shapely legs and tush, just a little lifted, higher and tighter. :)

You're doing a great job. So inspiring . Keep it up!

Yeah, I'm trying not to go crazy with caring about the numbers. This is usually why I don't gauge them too much-- I have a tendency to be frustrated easily because how I feel vs the numbers I'm seeing = W T F.

Workin' workin' workin... gotta keep it going!

Its alwasy weird when you get some metrics about your progress. I was trying on some clothes I bought in November but haven't really been appropriate for the cooler (yes relatively speaking .. its certainly not "Minnesota Cold" out here... but still a bit brisk) weather we've had over Dec & early Jan. But this week its been flirting w/ the upper 60s -- and of course.. my shit don't fit. So I shoved myself into a skirt that was a bit tight, but focused on the SHOES I chose to wear today. Also for the cold weather I've been wearing boots but today was open toe shoe weather! And shoes always fit!

Keep it going Tweakers! You wear what you have very well! Its only gettin' better!

I'm sure you look sassy as hell (no pun intended). You had such cute clothes for Bunz's wedding, I'm sure that skirt is workin' just fine. :)

I'm just gonna keep pluggin' away. ;)

LOOK AT HOW CUTE MY NEPHEW IS!!!!!!!

http://img.photobucket.com/albums/v675/AMHuot00/179451_536645722244_173301285_31426707_1907056_n.j pg

Nick

01-21-2011, 03:56 PM

Abby u've lost too much weight... your hair is thinning you look pale and that person with the giant smile is just propping u up and carrying u around effortlessly!! Im starting to get concerned!

What a cutie pie :) Nice job Raina!

Tweak

01-22-2011, 04:45 PM

Yesterday's workout:

OHP
x10 for 22.5
x10 for 25
x10 for 30
x8 for 30

front, side raises
3 x failure with 15s

rear delts
same

external shoulder rotation
3 x 10 per side with 7.5

30 mins cardio
abs

Today:

10 mins treadmill warm up
10 mins stairmill intervals
40 mins bike
10 mins elliptical

abs

Ulter

01-23-2011, 02:31 AM

Stop with the numbers. Like you said, keep going. You've done this. :)

Tweak

01-24-2011, 09:15 AM

Stop with the numbers. Like you said, keep going. You've done this. :)

Yessir! I know, I just keep pluggin' away...

Workout yesterday:

10 minutes elliptical warmup

Leg press:
sled + 90 for 12
sled + 180 for 10
sled + 250 for 8
sled + 270 for 6
sled + 320 for 6
sled + 370 for 5
Sled + 380 for 5 :pr1:

RDLs
x10 for bar only (warm up)
x10 for 95
x8 for 115
x8 for 135
x6 for 155

30 mins SS bike cardio
10 mins ellipitical
abs

*Bunny*

01-24-2011, 05:47 PM

I :heart: the heavy weights!!

Nice work Tweak!!

Yes, your nephew is adorable. Hope all is well with your sister :rose:

Tweak

01-24-2011, 09:36 PM

I :heart: the heavy weights!!

Nice work Tweak!!

Yes, your nephew is adorable. Hope all is well with your sister :rose:
He's the best! I can't wait until he is older and I can bring him to the zoo and stuff. :)

Tonight:
10 minutes treadmill warmup

@Cable machine
bi curls w d handles:
3 x 10 for 22.5

45 degree bi curls with d handles:
3 x 10 for 22.5

front raises
4 x failure for 15

rear delt pulls w D handle
3 x 12 for 10

External shoulder rotation:
3 x 10 for 10

DB OHP (sitting)
x10 for 25
x8 for 30
x6 for 35 :pr1:

single arm tri pressdown with D handle
3 x 10 for 30

bi curl with T bar:
4 x failure for 40, 50, 50, 50

40 minutes bike intervals L11

Hypers:
3 x 10

Glute kickbacks (plyo)
3 x failure per side

Abs

Annnnnnnnnnnnnnd ready to go home and eat. :)

Hidngod

01-25-2011, 08:28 PM

You're doing just awesome in here, Tweak.
Gongrats on the PRs.

Cute nephew. You gonna train him?

Tweak

01-26-2011, 09:23 AM

You're doing just awesome in here, Tweak.
Gongrats on the PRs.

Cute nephew. You gonna train him?

Thanks Hidn! Yeah, I tell everyone he deadlifts 300 already because he's such a little tank for a 2 month old baby. So damn sweet. :)

I actually responded to this last night AND posted my workout, but for some reason it isn't on here. So I'm here to log it again. :dunno:

Last night:

10 minutes treadmill warmup
10 minutes stairmill intervals
40 minutes bike (ss)
10 minutes stair-stepper intervals
10 minutes elliptical

Abs

jenscats5

01-26-2011, 11:04 AM

Great pic!! He's a CUTIE!! How adorable!

*Bunny*

01-27-2011, 10:02 AM

Cardio Fest !!!!!!

:cheer: :cheer: :cheer: :cheer: :cheer:

Tweak

01-27-2011, 11:40 AM

Great pic!! He's a CUTIE!! How adorable!

He's my buddy! He gets all excited when you kick his feet and legs. I make him "swim" IMs (individual medleys- fly, backstroke, breast stroke, freestyle) when he's laying on his back and he just laughs and laughs and laughs. :) :heart:

Cardio Fest !!!!!!

:cheer: :cheer: :cheer: :cheer: :cheer:

Thanks Bunz! I hate cardio. I'd rather lift any day but I have to hit the cardio hard... especially since I can't get my butt outta bed in the morning still.

Last night: Off. :) And earned!!!!

Made a whole competition suit from start to finish last night. Awesome, awesome, awesome. Very happy to finally be up and running in terms of having the skills. :)

Tweak

01-27-2011, 11:46 AM

**Friends! Comrades! Gym Rats! Let me have your ears!**

Voting for this contest goes til Feb 1st-- please take a second to vote. You can vote once every 24 hours from each ** address (it remembers), so if you vote at 7PM today, you can't vote again til 7PM tomorrow.

Post it on your facebook, post it on your Twitter-- anything helps. xo

http://www.vitrixmodelteam.com/index.php?option=com_modelsearch&controller=contestant&userid=137&filter_contest=13&Itemid=136#photoid=714

Nick

01-27-2011, 01:33 PM

*Bunny*

01-27-2011, 02:00 PM

Thanks Bunz! I hate cardio. I'd rather lift any day but I have to hit the cardio hard... especially since I can't get my butt outta bed in the morning still.

I understand this completely. Keep up the intensity.

In the last week something I was told while prepping for my first show keeps replaying in my head. OVER and OVER.

My coach at the time said to me "You cannot afford to skip Cardio."

Coming from Him, that hit me harder than I expected and certainly more than I ever wanted to admit.

So every morning I forced myself to get up, run my incline sprints (cardio of choice at the time) and got it done.

I think once you start getting to bed earlier, some early am HIIT sessions a few times a week will be great for your results.

BTW - I really like that suit. I'm excited for you and the huge potential to grow that business.

Que_66

01-27-2011, 05:07 PM

Today's vote is done. :)

I totally love that shirt. That's the kind of think I want to find for my photoshoot (the one I'm giving myself when the fat is gone...)

01-27-2011, 09:16 PM

Vote Done!

Tweak

01-27-2011, 10:11 PM

um a tweak voting machine... and spreading the word... about 6 of my friends would like to be setup with u but dont worry i told them u are taken :)

i need to throw a client appreciation event one evening for happy hour soon in the city.. i need to discuss that with u off line maybe ur connect can help :)

Pimp me out to your friends for votes, man, the more of you that post it as your status on fb, the better my odds are of catching up to the girls that are ahead of me. :heart:

Let me know when you wanna talk shop about the restaurant. :)

I understand this completely. Keep up the intensity.

In the last week something I was told while prepping for my first show keeps replaying in my head. OVER and OVER.

My coach at the time said to me "You cannot afford to skip Cardio."

Coming from Him, that hit me harder than I expected and certainly more than I ever wanted to admit.

So every morning I forced myself to get up, run my incline sprints (cardio of choice at the time) and got it done.

I think once you start getting to bed earlier, some early am HIIT sessions a few times a week will be great for your results.

BTW - I really like that suit. I'm excited for you and the huge potential to grow that business.

Thank you! I'm having a blast with the suit business. Can't wait to get it up and running, just trying to finalize a name right now before I go and register with the state of MN as an LLC. Really tough to commit to something longterm as the business name I wanted was hogged by a scrapbooking business. :-p

AM cardio will make a huge difference... gotta buckle down the next three weeks cuz I have a shoot on Feb 19th with somebody that basically expects me to look how I did in June. :rofl: @ that, btw. Nonetheless, it at least gives me extra incentive to be a good kid. And... get out of bed.

I think I MIGHT love sleeping more than I love my cats. It might be a tie with Mike. I'm quite passionate about not being awake. :D

Today's vote is done. :)

I totally love that shirt. That's the kind of think I want to find for my photoshoot (the one I'm giving myself when the fat is gone...)

Tell ya what, I will SEND you that shirt as an incentive/prize as soon as you kick that goal straight in the ass. :D PROMISE. It's yours!

Vote Done!

Thank you, love! :heart: You rock!

Tweak

01-27-2011, 10:23 PM

Workout tonight:

**This is completely retarded but I didn't have a hair binder to put my hair in a pony or a french braid. I curled my hair for work and I looked like a foo-fooed up overly-girl-face 'tard at the gym. Way too fancy hairstyle for training properly; if it wasn't in my mouth, it was in my eyes. If it wasn't in my eyes, it was in my mouth AND sticking to my face. :rolleyes: . Also, FORGET sauna suits-- work out if you have long freakin' hair! I was a FURNACE tonight, yowza!**

-Note to self-- bring back up hair binders!!!!!! *scribbles down*

Anywho:

@ Cable machine

Bicep to OHP: 4 x 10 for 22.5

45 degree bi curls: 3 x 10 for 20

Front and side cable raises: 4 x 10 for 10 (man it feels like so much more than that on cables, for real!)

Rear delt raises: 3 x 8 for 7.5

External shoulder rotation: 3 x 10 for 7.5

Rear delt pulls: 4 x 10 for 10

Single arm cable pulls: 2 x 20 per side with 20 lbs

Superset:
Assisted chins (wide grip) x10 with 55 lbs assistance
assisted chins (narrow grip, palms in) x 10 with 55 lbs resistance

Treadmill:
15 minutes of hair alternating being in my mouth and stuck in my eyes, 4.0 mph 0% incline

-Irritated, switch machines

Bike:
15 minutes L11 SS, roasting to death from having 15 pounds of hair around my neck and on my back

Decline abs 4 x failure
Hypers: 3 x 10
Oblique work

Home to eat. :dinner:

Dinner might be my favorite part of the day. lol

Que_66

01-28-2011, 04:38 PM

Tell ya what, I will SEND you that shirt as an incentive/prize as soon as you kick that goal straight in the ass. :D PROMISE. It's yours!You don't have to give me your shirt :lol: , just tell me where you got it, it's cool. I think it would look cool with leather pants, boots and a black hat. :naughty:

Workout tonight:
**This is completely retarded but I didn't have a hair binder to put my hair in a pony or a french braid. I curled my hair for work and I looked like a foo-fooed up overly-girl-face 'tard at the gym. Way too fancy hairstyle for training properly; if it wasn't in my mouth, it was in my eyes. If it wasn't in my eyes, it was in my mouth AND sticking to my face. :rolleyes: . Also, FORGET sauna suits-- work out if you have long freakin' hair! I was a FURNACE tonight, yowza!**:roflmao:
I've done the same thing so I bought a hairbrush, comb and hair ties that stay in my locker at the gym. If I use one I take it out before I leave the gym.

sassy69

01-28-2011, 06:17 PM

^^Braid it up and ask for arubber band at the front desk. That is not an optoin for me w/ my 2 ft extensions.

Tweak

01-28-2011, 08:48 PM

^^Braid it up and ask for arubber band at the front desk. That is not an optoin for me w/ my 2 ft extensions.

1. That didn't occur to me.
2. OMG I love your avatar. That looks like our cat Lady (whom we call Fatso). :lol:

Tonight:

10 minutes bike warmup

Leg press:
sled + 90 for 12
sled + 180 for 10
sled +270 for 8
sled + 320 for 6

RDL:
bar only warmup for 10
95 for 10
115 for 8
135 for 8
155 for 6
165 for 6 :PR1:

30 minutes bike SS, L11
10 minutes stairmill L11
10 minutes stairstepper L10

Glute kickbacks, 4 sets to failure on both sides

Abs

Home and excited for food. :)

claire

01-28-2011, 09:13 PM

Training looks great. Seeing a few PRs :cheer:

Nick

01-29-2011, 11:22 AM

nice job beating those legs up.. keep it up one glorious day at a time!

Que_66

01-29-2011, 05:05 PM

Leg press is looking sweet at 320, and that was after all the other sets. :naughty:

Tweak

01-29-2011, 11:03 PM

Training looks great. Seeing a few PRs :cheer:

Hey claire! Glad to see you back in here logging. Always good to have another badass strong woman following along! :heart:

nice job beating those legs up.. keep it up one glorious day at a time!

My legs and ass are killing me today. lol I think I've foam rolled twice so far today but at least it's helping.

Leg press is looking sweet at 320, and that was after all the other sets. :naughty:

Leg press actually pissed me off a lot last night. It's like they put a governor on the sled-- I can't hit the same range of motion as I could a week ago. I like to go really deep with my feet high on the plate and I couldn't get into a full "ATF" type position on it. I was really limited so I ended up hitting my quads and hip flexors more than my glutes and hamstrings... thus I lost a ton of my power. I usually get closer to 370 for my max on that and I just couldn't do it. I'm going to have to do actual squats more than leg press now, I guess.

Probably good for me anyways, right? :)

Tweak

01-29-2011, 11:07 PM

Tonight:

10 minutes stairstepper warmup

Lat pulldowns, wide grip:
x10 for 80
x10 for 90
x8 for 95
x8 for 100
x5 for 105

V grip lat pulldowns:
Same as above except skipping the 95 lb set

Front, side lateral raises
4 x failure with 12.5

45 degree raises
4 x failure with 10s

bent over rows:
x10 with 40 lb bb
x8 w 50lb bb
x8 w 50 lb bb

Reverse lunges:
4 x 15 per side with 20s

Bike intervals: 30 minutes

Glute kickbacks (plyo) 3 sets, 20 low, 20 high, 20 high (per side) :frantic:

Abs

takniteasy

01-30-2011, 04:48 AM

Awesome training sessions going on up in here! :cheer:

Are you getting into the plyo yet or still have the love/hate thing going on?

takniteasy

01-30-2011, 04:49 AM

Tweak

01-30-2011, 06:43 PM

Tweak

01-31-2011, 07:26 AM

Phase 2

-Adding AM cardio into the mix
-Not neccessarily every day (yet), but I'll try.
-Added bonus: Feb 19th fitness shoot. That will keep me being honest. :lol:

Workout #1:
30 mins treadmill incline intervals
reverse lunges: 2 x 20 per side
squats holding 20lb dbs: 3 x 15-20
swissball jackknives: 3 x 15

takniteasy

01-31-2011, 03:09 PM

lol @ triple post. Hi TIE! Im doing more reverse lunges, step ups, and glute kickbacks on the ground. I think its helping!

Today:
10 mins treadmill
10 mins stairstepper intervals
45 mins ss bike L9
10 mins stairmill intervals
10 mins treadmill cooldown

Abs

yeah, I was at my brother-in-law's and up at an ungodly hour and the board was doing some funky stuff. I'm just glad I caught it before i looked like a complete idiot.

Reading about your cardio makes me tired.

Love your new avi! The suit is rockin'!

Tweak

01-31-2011, 05:35 PM

Tweak

01-31-2011, 09:58 PM

Tonight:

Seated OHP:
3 x 10 for 30

Tri kickbacks:
3 x 10 for 15

@ Freemotion Cable Machine

Cable flyes:
3 x 10 for 22.5

Bi curls:
3 x 10 for 25

45 degree bis:
3 x 10 for 22.5

Front and side raises:
3 x failure with 7.5

45 degree front raise:
3 x failure with 7.5

Tri pressdown w D handle:
3 x 10 for 30

30 minutes bike intervals

Plyo glute kickbacks: 3 x 20 per side

Abs

Tweak

02-01-2011, 09:18 AM

As predicted, my 3 hours of sleep on Sunday night did not effect me yesterday, but is killing me today. I look and feel terrible. (red eyes, dark circles, puffy face)

My alarm went off at 5:30 and I shut it off and fell back asleep til 6:50. Then I had to rush to get ready/make food/get ready to go by 7:20. CRAP.

But.... I made it to work on time.

I'll try again tomorrow. I got 7 hours of sleep last night but it feels like I got about 2 hours. lol

*Bunny*

02-01-2011, 11:09 AM

I can't wrap my head around these plyo glute KB's. Please explain. :)

Bring on Phase 2!!!

*Bunny*

02-01-2011, 11:10 AM

Training looks great. Seeing a few PRs :cheer:

I saw this as well!! Nice job Tweak!!

35's.. I love seeing you push heavy weight!

Tweak

02-01-2011, 11:33 AM

I can't wrap my head around these plyo glute KB's. Please explain. :)

Bring on Phase 2!!!

More commonly called donkey kicks. :)

Our weighted glute kb machine is a joke. It works your quads and hip flexors but not your glutes. My old gym has a good one but this one blows. Mike has forbidden me from doing many exercises/using certain machines because it encourages so much quad dominance.

claire

02-01-2011, 12:13 PM

I don't do cardio of that much intensity too often or I'd jump off a bridge. :lol: :ohnoes:

Gotta do that a few days a week though. Gotta gotta gotta...

The weather is a bunch of stupid, greasy snow here today, just in time to make AM and PM rushhours both a nightmare. I was 20 minutes late to work this morning due to weather and I'm sure it's going to take me an hour to go the four miles to the gym from here. So sad. lol

I am so sick of snow. We are getting 20 more inches where I live. School keeps getting canceled or delayed. It messes up my schedule.

Training looks great. Hope you are able to catch up on your sleep. I have a feeling I will get to sleep in tomorrow. We will be snowed in.

*Bunny*

02-01-2011, 02:31 PM

More commonly called donkey kicks. :)

Our weighted glute kb machine is a joke. It works your quads and hip flexors but not your glutes. My old gym has a good one but this one blows. Mike has forbidden me from doing many exercises/using certain machines because it encourages so much quad dominance.

I get it now. :) Durr..

Nick

02-01-2011, 03:57 PM

may i suggest glasses and a fohawk... always make me feel better when I didnt get enough sleep! ;)

proud of u like a megaton.

Tweak

02-01-2011, 04:25 PM

proud of u like a megaton.

I read that as "Proud of you like Megatron".

lol

Tweak

02-01-2011, 09:19 PM

Tonight:

Seated leg press machine:
2 sets, feet high on plate x20 for 70 lbs (ow)
2 sets, feet middle of plate x 20 for 90 lbs (ow)
1 set, feet high on plate, x 20 for 70 lbs (MOTHEREFFER)

leg extensions:
2 x 20 for 50

Single leg hamstring curl:
3 x failure with 30 lbs

20 minutes bike SS
10 minutes stairstepper L10

Abs abs and more abs

Ready for some supper!

Tweak

02-02-2011, 07:42 AM

-Super tired
-Getting sick
-Sore

workout #1:
15 mins elliptical
20 mins bike intervals

Reverse lunges (bw only):
3 x 10 per side

I think Im taking the night off tonight. I feel like poo!

jenscats5

02-02-2011, 08:42 AM

NO getting sick!! Feel better soon! :heart:

Nick

02-02-2011, 12:19 PM

Feel better asap! Sending u warm chicken soup vibes +++++

Big Sky Guy

02-02-2011, 01:48 PM

Get some rest and h20

sassy69

02-03-2011, 04:22 AM

Feel better girl and stay out of the snowbanks!

Tweak

02-03-2011, 09:00 AM

NO getting sick!! Feel better soon! :heart:

Feel better asap! Sending u warm chicken soup vibes +++++

Get some rest and h20

Feel better girl and stay out of the snowbanks!

:flowers: Thanks for the love, ya'll! I downed a ton of garlic and vitamin C yesterday so I am feeling better today.

Last night's "workout":

Round 1:
Sleep x 3 hours (5-7PM)

Dinner x 1

Round 2:
Sleep x 8.5 hours (10-6:30AM)

:lol:

Much, much, much better today. Actually felt refreshed when I got up.

*Bunny*

02-03-2011, 12:37 PM

I was 'tweakin' all day yesterday.

That's what Im going to call in bed sleeping from now on. :)

Glad your rested! I get tired just reading your log. Seriously.

claire

02-03-2011, 01:18 PM

I hope you feel better! :flowers:

Tweak

02-03-2011, 08:58 PM

I was 'tweakin' all day yesterday.

That's what Im going to call in bed sleeping from now on. :)

Glad your rested! I get tired just reading your log. Seriously.

I get tired thinking about my log. lol Thanks for the props, Bunz. xo

I hope you feel better! :flowers:

Feeling much better, thank you! :D

Tweak

02-03-2011, 09:05 PM

A very nice guy who recently lost a bunch of weight contacted me on fb last week and asked if he could interview me for his blog. I was pretty flattered. My story is not as interesting as some people's but I'm still proud to share my experience if it will help motivate others.

If you wanna read it, it's here:
http://promotingwomen.blogspot.com/2011/02/abby-huot-interview.html

Tonight:

Bi curls to OHP on cables: 3 x 8-12 for 25, 30, 30
Front lateral raises: 3 x 10 for 7.5 lbs
Side raises: same
Rear delts: same

Reverse Pec Deck: 4 x 8-10 for 40, 40, 50, 50

Seated OHP:
x8 for 30
x8 for 30
x8 for 35

Single DB rows:
x8 for 40
x8 for 45
x8 for 45

OH tri extensions with rope:
3 x failure with 30

tri pressdowns with rope:
x10 for 40
x8 for 50
x8 for 50

preachers:
x8 for 30
x8 for 40
x8 for 40

BB front raise:
3 x failure with 30lb straight bar bb

Cardio:
40 minutes bike intervals
10 minutes stairmill intervals

Incline crunches
Swiss ball abs

Single legged hip bridges: 4 sets, 30 seconds "on" 15 seconds off. Suck ow F.
Swiss ball hamstring curls: 4 x 15

Home!

Tweak

02-04-2011, 09:31 AM

AM workout:

10 minutes elliptical
10 minutes treadmill sprints (30:30)
Lateral lunges: 4 x 20
15 minutes bike
Lateral lunges: 2 x 20
KB swings: 3 x 15 with 22 lb KB
Reverse lunges: 2 x 15 per leg
10 minutes elliptical

*Bunny*

02-04-2011, 09:53 AM

Am Cardio !!!!

Awesome Abs!!!

Way to kill it!

Que_66

02-04-2011, 08:31 PM

PeteM

02-04-2011, 08:54 PM

Que's comment made me think. She brings up a good point that I think many people have incorrect technique when performing a lunge. If you are feeling the stress in your quads and knee, then you are likely not loading your hips properly with an adequate anterior pelvic tilt.
Stand sideways in a mirror, now put your hand on your lower back and stick your butt out as far as you can by contracting the muscles in your lower back as tightly as you can. Your hip bones will rotate down of you do it properly.
Once you get the feeling of cocking your hips standing, now put one leg forward as on a lunge and load or cock your hips again by contracting your lower back. The glute on the leading leg should feel tight. Holding that position descend into a lunge. You should feel a stretch build in your hamstring and flute as you lower down.
When you go to push back up, push through the heel of your forward leg using your glute and hamstring as opposed to your quad and pushing through your toes.
This will take some practice to get in right but it will pay off bigtime.

Tweak

02-04-2011, 09:20 PM

Am Cardio !!!!

Awesome Abs!!!

Way to kill it!

It really helps Mike has a 6AM client MWF so he is up too. :rofl:

Ok, my knees hurt from reading about that many lunges. :bowdown:

Que's comment made me think. She brings up a good point that I think many people have incorrect technique when performing a lunge. If you are feeling the stress in your quads and knee, then you are likely not loading your hips properly with an adequate anterior pelvic tilt.
Stand sideways in a mirror, now put your hand on your lower back and stick your butt out as far as you can by contracting the muscles in your lower back as tightly as you can. Your hip bones will rotate down of you do it properly.
Once you get the feeling of cocking your hips standing, now put one leg forward as on a lunge and load or cock your hips again by contracting your lower back. The glute on the leading leg should feel tight. Holding that position descend into a lunge. You should feel a stretch build in your hamstring and flute as you lower down.
When you go to push back up, push through the heel of your forward leg using your glute and hamstring as opposed to your quad and pushing through your toes.
This will take some practice to get in right but it will pay off bigtime.

Que, walking lunges hurt my knees sometimes but like Pete said, that is because walking seems to throw off my form a little bit. I felt really good this morning (thus the high number). Pete, I must have been doing it right cuz I felt tightness as you described throughout. Very, very different group of muscles being targeted in my legs on those lateral lunges... I think it's going to make a huge difference for me developmentally this season. Thank you. :flowers: :banana:

Tweak

02-04-2011, 10:09 PM

Tonight:
10 mins treadmill warmup
something else cardio for who cares

meh.
abs
sauna

Big Bowl date with Mike and not in a lifetime mood.

Cant win em all. lol

Nick

02-04-2011, 11:12 PM

are u still sick? im getting worse and worse :(

whats a big bowl date and why does it sound so fn tasty. what is inside this bowl.

takniteasy

02-05-2011, 12:23 PM

Tonight:
10 mins treadmill warmup
something else cardio for who cares

meh.
abs
sauna

Big Bowl date with Mike and not in a lifetime mood.

Cant win em all. lol

Training is looking solid!

Still feeling meh? Vit C, fluids, rest, repeat

Que_66

02-05-2011, 05:43 PM

Hang in there toots!

:cheer:

Tweak

02-05-2011, 09:27 PM

Thanks guys! :heart:

Twofold problem tonight:
-My cold doubled in severity.
-I jacked up something in my left quad and am having a hell of a lot of pain.

stretched, foam rolled a ton, stripped with a theracane... still having issues.

Lifted like a mofo but no cardio cuz of the leg. Ill post my workout later.

xo AFers!

PeteM

02-05-2011, 09:45 PM

If it's muscle damage, then the most effective treatment is going to be ice water immersion.... :)

Tweak

02-06-2011, 03:55 PM

If it's muscle damage, then the most effective treatment is going to be ice water immersion.... :)

Yeah man, I dont know what I did. Mike said he thinks I strained my rectus femorous. Its keeping me from engaging my quad in flexion and from comfortably bending my leg back past 90°. It's sharp pain right in the middle of my left quad. Im assuming its from my AM cardio/lunge session on Friday. Crap.

Last night:

hammers:
4 x 10, 10, 8, 8 for 22.5, 22.5, 25, 25

preachers:
3 x 8 for 30, 32.5, 35, 35

single db tri extensions:
4 x 8 for 22.5, 22.5, 25, 25

45° front raise:
4 x 10 for 12.5

Side raises:
3 x failure w 12.5s

rear delts:
Same as above

Seated OHP:
x10 for 30
x8 for 35
x8 for 35

single leg balances (bw only):
4 x 30 seconds per leg

Pec dec:
x10 for 30
x10 for 40
x8 for 50

reverse pec deck:
x10 for 30
x10 for 40
x10 for 40

Leg wanted nothing to do with cardio.

http://img.photobucket.com/albums/v675/AMHuot00/2011-02-05203842.jpg

Tweak

02-06-2011, 05:47 PM

Tonight:

db incline press:
4 x 10 for 20, 22.5, 25, 25

flyes:
3 x 10 with 15s

wide gripe lat pulldowns:
x10 for 80
x8 for 90
x7 for 100

Swiss ball pushups:
3 x 8 of hate

2 armed cable pulls in squat postion:
x12 for 40
x10 for 45
x8 for 50

bent over rows with bb:
3 x failure with 45, 50, 55

Hypers:
4 x 10

30 mins uncomfortable bike with 0 resistance. goddamn effing rassum frassum quad. :mad:

Abs abs and more abs

Tweak

02-07-2011, 07:24 AM

Leg felt about 90% better today. Thank God, cuz that was seriously stressing me out. I was walking with a limp for most of Saturday and less so yesterday, but it was still a problem.

Had nightmares all night where a dark entity entered my body through the back of my skull and possessed me. It felt real and I was in a deep, spiritual fight where I was struggling against this thing. Anyone remember overhead projectors? It felt like someone laid a black overhead sheet over me and was snuffing me out. Ugh. Horribly frightening. I actually was yelling "GET OUT OF ME" in my sleep and woke Mike up. So Ive been up since 4.

I mentioned in Bunz's log that I caved and had an ice cream sundae that the hostess of last night's Superbowl party shoved in front of me. So the OBVIOUS lesson here is that ice cream sundaes cause nightmares and/or demonic possession. :lol:

This morning:
60 mins treadmill intervals
hip bridges: 6 x 30 on: 30 off

*Bunny*

02-07-2011, 10:25 AM

So the OBVIOUS lesson here is that ice cream sundaes cause nightmares and/or demonic possession. :lol:

:lol: LMFAO

Nice work Tweak. Glad to the leg is feeling better.

:rose:

ColdStone

02-07-2011, 03:25 PM

Tweak

02-07-2011, 05:27 PM

What kind of intervals do you do on treadmill? (ie, speed, duration of each interval?)

I have raging ADD so it varies by speed and interval.

typically 10 mins warmup, 10 mins 30:30 intervals of 4.0mph/8.3 mph, 20 mins 5% incline 3.6mph, 10 more mins sprint intervals, walk it out flat the rest of the time around 4.0.

Tweak

02-07-2011, 09:30 PM

Leg felt fantastic tonight so I hit legs HARD. I haven't' been able to in almost a week so I killed it tonight.

10 minutes treadmill warmup

Single leg balances with 10 lb plates in each hand:
5 sets per leg, 45 on, 15 seconds off

RDLs:
bar only warmup x 10
x10 for 95
x8 for 115
x8 for 135
x6 for 145
x4 for 165

Leg press:
x10 for 90
x8 for 180
x8 for 250
x8 for 270
x6 for 360
x4 for 380 :pr1:

Reverse lunges:
4 x 10 for hate with 20s

40 minutes SS bike, (hr @ 140ish)

Plyo glute kickbacks:
3 x 15 per side

Abs

Dead!

sassy69

02-08-2011, 12:52 AM

^^ Obviously the leg is back in action and the demon possession was you on the leg press!

Tweak

02-08-2011, 07:33 AM

^^ Obviously the leg is back in action and the demon possession was you on the leg press!

I felt really good last night, that ruled. :devil: I sunk some acupuncture needles around the gimpy part on Sunday before bed and it must have been just what I needed.

Mega congested this morning. I turned off my alarm at 5:30 and woke up at 6:15. Crap.

Tweak

02-08-2011, 05:23 PM

First publication, though small. But still... good! :)

http://www.magcloud.com/browse/Magazine/160214

IF you click on the cover, a preview comes up-- I'm on page 26. :) FitnessX.com seems to be down right now so I can only see that preview-- haven't got to read the full write-up yet.

Kinda neat!

claire

02-08-2011, 06:51 PM

Tweak

02-08-2011, 10:42 PM

Wow! You look amazing. :cheer::cheer::cheer:

Thanks C-- I think I'm always going to be a work in progress though. Lord help me with these legs...

Tonight: 90 minutes of self-ass-kicking. Oy vey, I need to go to bed.

10 minutes bike warmup
10 minutes stairmill intervals, 15 L18 : 45 L10
40 minutes SS cardio (140 HR)
10 minutes stairstepper intervals: 30:30 L8, L14
10 minutes cooldown treadmill

Plyo kickbacks to failure on both sides, x 2

Abs, abs, and more abs.

Good God.

Hey, have you guys ever had Kombucha? I had it for the first time on Sunday. No, it's not some kinky s*x thing. lol It's basically tea and vinegar with different fruit juices (sounds gross but it's actually delicious). It effervesces naturally so it's kinda fizzy and a great substitute for pop. It's loaded with probiotics and good enzymes. IT's supposed to help with cell integrity, digestion, metabolism, your immune system, etc etc. I'm hooked on it. I drink GT's Botanic No. 9. It's made with honeysuckle and blueberries. om nom nom nom.

AWR

02-08-2011, 11:22 PM

Looking great in the Mag publication!

Nick

02-08-2011, 11:25 PM

the only lifter male or female who didnt think they were a "work in progress" was arnold. We are human sculptures... we have genetics which are for the most part uneven and flawed... no shame in it... its part of the thrill of the chase... of the ideal that we strive to attain, right? Almost wouldn't be much fun if it came too easy.

super celebrity amazing person!!!!!!! the sky is the limit!!

Tweak

02-09-2011, 10:13 AM

Looking great in the Mag publication!

oh hi! I didn't know you come in here! :wavey: Thank you, it's pretty neat, even if it's small. Hey, it's a starting point.

the only lifter male or female who didnt think they were a "work in progress" was arnold. We are human sculptures... we have genetics which are for the most part uneven and flawed... no shame in it... its part of the thrill of the chase... of the ideal that we strive to attain, right? Almost wouldn't be much fun if it came too easy.

super celebrity amazing person!!!!!!! the sky is the limit!!

Yeah man, I'm still in the constant battle for getting my legs down and my hammies smooth. They're looking better especially for this far out, but it definitely movitates me to kill it because I just want them to dial in EARLY.

Thanks for the support, N. ;)

AM Workout:
30 minutes incline intervals
10 minutes elliptical
lateral lunges: 3 x 15 BW only
Abs

02-09-2011, 11:51 AM

Hotty hot hot

*Bunny*

02-09-2011, 11:59 AM

Florencia

02-09-2011, 07:44 PM

What do you mean "kinda neat" !!!! Are you freaking crazy to minimize your achievements? I think its beyond amazing!!!

First publication, though small. But still... good! :)

http://www.magcloud.com/browse/Magazine/160214

IF you click on the cover, a preview comes up-- I'm on page 26. :) FitnessX.com seems to be down right now so I can only see that preview-- haven't got to read the full write-up yet.

Kinda neat!

Tweak

02-09-2011, 09:09 PM

Hotty hot hot

Congratulations!!!

:cheer::cheer::cheer:

:hi5: Thanks for all the support!!

What do you mean "kinda neat" !!!! Are you freaking crazy to minimize your achievements? I think its beyond amazing!!!

It is kinda neat! I dunno, it feels good, I just have so long to go yet to change into the body I envision. Im chipping away but this is a nice starting point.

Tonight:
40 mins cardio
Jump squats: 3 x 20
Hip bridges: 4 x 10, one legged
Swiss ball ham curls: 4.x 15

sassy69

02-09-2011, 09:17 PM

Congratulations!!!

:cheer::cheer::cheer:

Awesome work Tweak! A good start!

Que_66

02-10-2011, 05:14 PM

Congrats on the magazine article! Woooohoooooo!

Que_66

02-10-2011, 06:02 PM

Somehow I missed your leg press PR......380! WooooooooooooHoooooooooooooooo!!!!!

Tweak

02-10-2011, 09:10 PM

Awesome work Tweak! A good start!

Congrats on the magazine article! Woooohoooooo!

Somehow I missed your leg press PR......380! WooooooooooooHoooooooooooooooo!!!!!

Thanks, ladies. :heart: 2011 is going pretty well for me so far! :bear:

Mike and I had dinner with a girl who I'm helping with her first show prep. She invited us over for dinner and had made this massive, clean dinner for us-- grilled salmon and grilled sweet potato wedges, fresh veggies, measured-out brown rice, water with lemon. Banana and grapefruits in a sundae cup for dessert. :heart: She is such good people. She just walks around at 17-18% bodyfat ALL THE TIME and had zero idea what a figure competition was. I came up to her last year and I'm like, I'm sorry... have you ever done a figure competition?

Her:... like... figure skating?
Me: :rofl: Noooooooooo, not quite...

She's been kicking it around for a year and decided to give it a go. Mike and I adore her and I can't NOT help someone that has so much potential. She belongs on stage so I'm getting her there, even though she will probably kick my ass. lol

ANYWAYS, but we didn't get home til 1AM last night! :shock: So needless to say, 5:30AM cardio this morning = ERrrrrrrrrrrrrm NO. :D

I actually typed 90% of this very slowly at the gym tonight and then my finger hit something else and I lost all of it. BARGH. :madfawk: That's ok, I have nothing else to do now that I'm home. :lol:

SO, here I go typing again.

Tonight.... my workout probably made Megatron very proud.

@ Cable machine:
front and side raises: 3 x failure with 7.5
rear delts to failure x 3 with 7.5
external shoulder rotations, 3 x 8 with 7.5, 7.5, 5
Single arm pulls: 3 x 10-12 with 10 lbs

Push presses:
x10 with bar only
x10 with 50
x8 with 55
x8 with 60
x6 with 65

straight bar BB front raises:
3 x 8 with 30 lb BB

seated OHP:
3 x 8 with 30s. Shoulders were sufficiently fried.

Superset x 3
Tri pressdown with rope with 50
Over tri extension with rope with 40

Preachers:
x10 with bar only
x8 with 35
x8 with 35
x6 with 40

30 minutes stairmill L10
30 minutes bike, L10

Incline reverse crunches
Swiss ball crunches
GET ME OUT OF HERE SO I CAN EAT!!!!!!!

Kicked my ass tonight. I was sopping with sweat but it felt awesome. :)

sassy69

02-10-2011, 10:23 PM

Nice workout & even better, awesome opportunity to share the love & create a fitness convert!

Tweak

02-10-2011, 10:46 PM

Nice workout & even better, awesome opportunity to share the love & create a fitness convert!

Yah, shes ripped. She doesnt know how to pose yet but the potential is ridiculous:

http://img.photobucket.com/albums/v675/AMHuot00/2011-01-11203553.jpg

Tweak

02-11-2011, 10:02 AM

AM workout:

20 minutes treadmill 4.0, 3% incline
25 minutes elliptical L5

Plie squats w side kick holding a 25 lb db 4 x 10 per side
Single legged hip bridges: 5 sets, 30:30

Beverly McD.

02-11-2011, 01:18 PM

When you help her you'll help yourself. :)
It will help you reinforce the good habits.

Tweak

02-11-2011, 08:29 PM

When you help her you'll help yourself. :)
It will help you reinforce the good habits.

Isnt THAT the truth! Talking to her has really helped me buckle down earlier than normal. She rocks!

Im exhausted tonight so my workout was a little lackluster. Meh, can't em all..

15 mins bike L10

Squats
bar only x 15
95 x 8
125 x 6
135 x 4
135 x 4

leg extensions
4 x 8 for 50

prone leg curls:
4 x 10-12 for 30

Cable pulls (low)
4 x 8 for 30

15 mins stairstepper
20 mins treadmill 4.0 mph

I am..... so.... beat.... :sleep:

Hidngod

02-11-2011, 10:54 PM

takniteasy

02-12-2011, 11:50 AM

:coolred:

Tweak

02-13-2011, 05:36 PM

Took me a while to catch up. Congrats on the blog interview. You're very articulate. And hot. But this is a training log so we won't mention that.
Congrats on the PR too. That's more than I'm doing these days.

lol, thanks H. ;) My degree was in English and I love writing-- hopefully that shows.

PRs rock, you can do it!

:coolred:

:wavey: Hello, love!

Busy, busy weekend. I've been running around like a chicken with my head cut off. Mike and I ran errands all weekend, including going to a huge outlet fabric store here in MN. I picked up a crapload of fabric and stuff for suits yesterday and I spent the night being a sewing monster-- made two suits. Now I just gotta stone em.

Workout yesterday:

10 mins treadmill warmup 4.0 mph
10 minutes stairmill intervals, L10/L18
40 minutes bike, L10
10 minutes stairmill intervals, L10/L14
10 mins cooldown

Abs

Today: Crappy, halfassed workout because I'm crunched on time due to errands.

cable bi curls: 3 x 10 for 20, 20, 22.5
front and side raises: 3 x 10 for 10
rear delts: same
Assisted chins (wide grip) 4 x failure with 60 pounds assistance

Not even time for cardio. Mar.... can't win em all, I guess.

Que_66

02-13-2011, 07:16 PM

They need a "consistent ass kicker" smiley.

I'd put a bunch in your log. :rose:

Tweak

02-14-2011, 09:43 AM

They need a "consistent ass kicker" smiley.

I'd put a bunch in your log. :rose:

:kiss: Thanks Que!

Our system is currently down at work so I have a little time to be on here while they fix it.

TOM is definitely on its way. I had a mild emotional breakdown yesterday re: my family stuff in perfect combination with realizing I've spent nearly 3 years trying to get my hamstrings smooth and they still aren't. :wallbash: There are a few really jacked n stacked girls who were walking around in little spandex shorts and I was like :tear:, man, why can't I do that too? My genetics are really not my friend sometimes. I'll keep trying-- I don't really have a choice.

Was up late doing hair extensions, I only ate ONE FREAKING MEAL between yesterday morning at 10PM. :( Too busy. I ate twice yesterday and when my alarm went off for AM cardio, I felt like I got hit by a bus. I opted to sleep for another 45 minutes. I didn't get enough food yesterday, not even close.

Doing a mini peak week this week cuz I'm test shooting with a photographer who does stuff for Life Fitness and Cybex equipment. I'm going to be dieting down like a mofo and destroying myself between now and then.

Happy Valentines Day! :heart: :cupcake: :heart: :flowers:

*Bunny*

02-14-2011, 01:07 PM

:heart: Happy Valentine's Day :rose:

:cheer::cheer::bear::bear:

Tweak

02-15-2011, 06:55 AM

Last night's workout:

15 mins bike

RDLs
bar only warmup
x10 for 95
x10 for 115
x8 for 135
x6 for 145

Seated leg press machine:
x15 for 70
2 x 15 for 90

Single leg balances w.10 lb plates
4 x 10

20 mins stairmill L10
20 mins treadmill
15 mins bike

Tweak

02-15-2011, 07:21 AM

AM today

30 mins bike
10 mins tread

Kb swings: 4 x 15

Turkish getups w 10 lb kb: x2 per side

single leg hip bridges: x10 per side

**NOTE** My cold won't die.:rl: I've been congested for almost a month and I'm pretty sure I'm ready to be 100% healthy.

Tweak

02-16-2011, 07:45 AM

Last night:

Superset: Front raise, side raise @ cable machine
x10 with 7.5

Superset: Rear delt pull, external shoulder rotation
x10 for 10 lbs (rear delts), 7.5 (shoulder rotation)

Superset: Obliques, cable flyes
x10 with 15 (obliques), 25 (flyes)

OHP:
x8 for 30
x8 for 35
x6 for 35

Tri pressdown w D handle:
x10 for 35
x8 for 42.5
x8 for 42.5

40 minutes SS bike
Abs

AM cardio today, 2/16
20 minutes elliptical
10 minutes bike

I took Thermorexin way too late in the afternoon yesterday and paid the price. I'm running on about 4 hours of sleep today. :ilcoffee:

02-16-2011, 10:03 AM

Have you tried extra vitamins or echinacea, cold fx to try battle the cold?

Tweak

02-17-2011, 10:31 AM

Have you tried extra vitamins or echinacea, cold fx to try battle the cold?

I think my problem is just plain sleep deprivation. Im crankin' tea and supplements like a mofo and it's not helping much. Congestion is gone but now I have a sore throat and a wheezy cough. Sexy!!!!!

Tweak

02-17-2011, 10:33 AM

Workout last night:

10 minutes bike warmup
10 minutes stairmill intervals, L10/L18
40 minutes bike SS, HR @ 140
10 minutes stairmill intervals, L10/L18
10 minutes cooldown

Abs, abs, and more abs

AM workout: Off. This girl needed some sleep.

Sewing and stoning suits like a mofo. I feel like I'm working three jobs between work @ the engineering firm, training for my show, and getting my suit business going. I guess I AM working three jobs. :lol:

02-17-2011, 11:02 PM

you could have four jobs with your sexy voice!!!!

Tweak

02-18-2011, 09:40 AM

you could have four jobs with your sexy voice!!!!

LOL! Sexy voice? Have you heard me speak?? I have the worst midwest accent ever! :rofl:

Yesterday: Off. All day. No workouts. Blissfully, joyously off. I've basically lost my voice and my lungs are full of goop. I basically slept from 8PM til 6:30 this morning. This no AM workout this morning either. I'd feel bad about it but obviously my body needed the sleep.

Finished sewing two suits in the last two days, now it's just a matter of stoning em. Busy busy girl.

Had a blowout with Mike last night and I'm in a crabby mood so far this morning. I'm sure I'll cheer up by default since it is Friday, after all. ;)

Good news: I'm a peanut. I'm really lean for how far out I am and I have new leg cuts coming in. I'd estimate that I'm almost to where I was in Miami in June. My legs are looking better by the week, so that makes some of the pressure come off of me. I feel really, really good (even though I'm hacking up goop).

:kiss: to my AFers.

02-18-2011, 09:08 PM

LOL! Sexy voice? Have you heard me speak?? I have the worst midwest accent ever! :rofl:

Yesterday: Off. All day. No workouts. Blissfully, joyously off. I've basically lost my voice and my lungs are full of goop. I basically slept from 8PM til 6:30 this morning. This no AM workout this morning either. I'd feel bad about it but obviously my body needed the sleep.

Finished sewing two suits in the last two days, now it's just a matter of stoning em. Busy busy girl.

Had a blowout with Mike last night and I'm in a crabby mood so far this morning. I'm sure I'll cheer up by default since it is Friday, after all. ;)

Good news: I'm a peanut. I'm really lean for how far out I am and I have new leg cuts coming in. I'd estimate that I'm almost to where I was in Miami in June. My legs are looking better by the week, so that makes some of the pressure come off of me. I feel really, really good (even though I'm hacking up goop).

:kiss: to my AFers.

That is awesome news about your legs!!! Tell your bo I will come down and beat him like a rented pack mule if he doesn't smarten up

Tweak

02-21-2011, 12:26 PM

This weekend:

Trained lightly Friday night. Voice was gone by 1030pm.

No workout Saturday. Felt like garbage, looked ok even though my illness had me retaining water. Came home from the shoot and slept 5 hrs. Woke up for two, slept for 14 hrs.

No workout Sunday. Primarily slept. No voice most of the day.

Called in sick today. Ill try training later but I still feel run down. Coughing up green stuff and my voice is about 50% back.

sassy69

02-21-2011, 03:00 PM

Tweak

02-22-2011, 07:18 AM

Don't bring that shit to the gym. Healthy up a little more before sharing w/ everyone :)

Thats legit, actually. I stayed home last night cuz of that advice.

First cardio in days...

AM workout
40 mins SS elliptical L6. Runny nose, achey lungs. At least I felt ok energy-wise.

Beverly McD.

02-22-2011, 08:52 AM

Green stuff is a classic sign of infection. :rose: It may be time for antibiotics.

Tweak

02-22-2011, 12:17 PM

Green stuff is a classic sign of infection. :rose: It may be time for antibiotics.

I think it's more yellow than green. I'm wondering if our blue Kleenex is skewing the hue. :lol:

Either way, it's super attractive.

I'm 8 weeks out and I missed almost five days of training, guys. Holy f.

:ohnoes:

Ulter

02-22-2011, 03:39 PM

You'll be ok missing a week due to illness. Your body will kind of pause while you're sick.

Florencia

02-22-2011, 07:04 PM

I hope you're feeling better!

Hidngod

02-22-2011, 08:07 PM

I think my problem is just plain sleep deprivation. Im crankin' tea and supplements like a mofo and it's not helping much. Congestion is gone but now I have a sore throat and a wheezy cough. Sexy!!!!!

FWIW I tried everything I could think of, but nothing seemed to even touch it.
I'm almost healthy except for the little chunks of leather that seem to attach themselves to my vocal cords. I can have 5 different voices during the day, depending on what I'm coughing up.

I think you're doing terrific. :flowers:

Tweak

02-22-2011, 11:37 PM

You'll be ok missing a week due to illness. Your body will kind of pause while you're sick.

I hope you're feeling better!

FWIW I tried everything I could think of, but nothing seemed to even touch it.
I'm almost healthy except for the little chunks of leather that seem to attach themselves to my vocal cords. I can have 5 different voices during the day, depending on what I'm coughing up.

I think you're doing terrific. :flowers:

Thanks guys. Really tired and weak at the gym. Ill log it tomorrow.

Tweak

02-23-2011, 08:57 AM

Workout last night:

bi curls: 3 x 10 for 22.5, 1 x 8 for 35
hammers: same
front raises: 3 x 15 for 12.5, 2 x 10 for 15
side raises: same
rear delts: same

30 minutes bike

Out of gas.

AM today: Slept. I feel like I got hit by a truck. :( I will beat this thing though! :boxing:

Found out I have a paid shoot tomorrow... fantastic except I'm retaining water like a mofo and I'm still not recovered. Hmmm....

sassy69

02-24-2011, 01:45 AM

Beverly McD.

02-24-2011, 09:09 AM

Hope you feel beter and the shoot goes well :)

Tweak

02-24-2011, 09:23 AM

Keep on keepin' on Tweakers! Water retention - hope it drops overnight - but also wondering if you might play w/ some dandelion root to come up w/ an emergency protocol when you need to drop water on short notice.

As far as being sick - did you get a flu shot this year? I haven't in years, but I've been on 3 rounds of antibiotics in 3 months. I can't afford to be sick like this anymore - both for my poor body and the stress of the antibiotics and for my work load - I've got some desperately important travel - roughly 1 week every month I have to go to Bloomington, IL (SOO friggen wish it was a little closer to Chicago!). As soon as I get back from this travel next week, if I've gotten rid of the cough I've still got, I'm getting that damn flu shot.

I hear ya, I think this is my 2nd or 3rd really bad bug. I haven't had the flu shot, but I might do it next year. I haven't done much dandelion root-- I usuallly have Xpel or Taraxatone on hand at our apartment.

Hope you feel beter and the shoot goes well :)

I'm actually really bummed about the shoot. I left my cell @ home on Tuesday by accident and when I got it again at 6PM, I had a vm from 9:00AM from my agency about the shoot. I finally got back to them and then yesterday they called me back again and said, you were too slow to get back to us so we found someone else.

:mad: :tear:

Oh hey, no big deal. I didn't need $400 anyways.... (??)

Annnnnnnnnywho. So that actually was a good thing in the end cuz I just wouldn't have felt good enough about my physique today. I haven't trained enough in the last week. I look really flat.

Good news though: I feel a billion times better today than I have in a week. I'm not 100% yet but I'm back up to about 75%, and that's workable for me. Really looking forward to getting back on track and killing it the next two months. :cheer:

Beverly McD.

02-24-2011, 10:03 AM

Florencia

02-24-2011, 08:18 PM

Of course you don't need $400.00!!! I do!!! LMAO

Hidngod

02-24-2011, 09:27 PM

:rose: I'm glad you're feeling better.

MR. BMJ

02-25-2011, 12:11 AM

Get some antibiotics, take a few days off from the gym, increase your vitamin C for a few days, and start taking regular L-Glutamine that is dirt cheap.

Stay hydrated, if you dehydrate yourself right now, it will make matters worse....so not having that shoot might have been a good thing in the long run. If you need Pedialyte, go get some, and just pour your glutamine into it.

Good luck!

BMJ

Tweak

02-25-2011, 10:31 AM

It didn't work out.
You haven't felt well, haven't been able to train consistently, and were worried about looking flat.
Put it behind you and forget it.

Get healthy, get in the gym, and get ready for the next opportunity that comes along. :rose:

Oh, I wasn't too torn up about it-- just bummed. They said they'd call me again in a few weeks so that's good. (It's a catalog thing)

Of course you don't need $400.00!!! I do!!! LMAO

lol, you jerk!

:rose: I'm glad you're feeling better.

Get some antibiotics, take a few days off from the gym, increase your vitamin C for a few days, and start taking regular L-Glutamine that is dirt cheap.

Stay hydrated, if you dehydrate yourself right now, it will make matters worse....so not having that shoot might have been a good thing in the long run. If you need Pedialyte, go get some, and just pour your glutamine into it.

Good luck!

BMJ

Thanks gentlemen-- I'm back at it but still taking it pretty easy. I'm not going to drill myself into the ground just because I don't feel as gross. I'm taking Euchinea, Vitamin C, Vitamin D, Mucinex, glutamine, tumeric, oregano oil (blech), zinc, and garlic tablets. :lol:

Last night:

10 minutes treadmill 4.0 mph, 0% incline warmup
5 minutes stairmill intervals
30 minutes bike, HR @ 130 (ss)
5 minutes stairmill intervals

Abs

I took it pretty easy last night. I don't want to overdo it. No AM cardio this morning-- I think my body can use the extra hour of sleep right now to help recover/heal.

Nick

02-26-2011, 01:24 PM

Keep recovering....

your frequent cardio marathons blow my mind! incredible work capacity you have developed.

claire

02-26-2011, 02:07 PM

I hear ya, I think this is my 2nd or 3rd really bad bug. I haven't had the flu shot, but I might do it next year. I haven't done much dandelion root-- I usuallly have Xpel or Taraxatone on hand at our apartment.

I'm actually really bummed about the shoot. I left my cell @ home on Tuesday by accident and when I got it again at 6PM, I had a vm from 9:00AM from my agency about the shoot. I finally got back to them and then yesterday they called me back again and said, you were too slow to get back to us so we found someone else.

:mad: :tear:

Oh hey, no big deal. I didn't need $400 anyways.... (??)

Annnnnnnnnywho. So that actually was a good thing in the end cuz I just wouldn't have felt good enough about my physique today. I haven't trained enough in the last week. I look really flat.

Good news though: I feel a billion times better today than I have in a week. I'm not 100% yet but I'm back up to about 75%, and that's workable for me. Really looking forward to getting back on track and killing it the next two months. :cheer:

Oh, I wasn't too torn up about it-- just bummed. They said they'd call me again in a few weeks so that's good. (It's a catalog thing)

Thanks gentlemen-- I'm back at it but still taking it pretty easy. I'm not going to drill myself into the ground just because I don't feel as gross. I'm taking Euchinea, Vitamin C, Vitamin D, Mucinex, glutamine, tumeric, oregano oil (blech), zinc, and garlic tablets. :lol:

Last night:

10 minutes treadmill 4.0 mph, 0% incline warmup
5 minutes stairmill intervals
30 minutes bike, HR @ 130 (ss)
5 minutes stairmill intervals

Abs

I took it pretty easy last night. I don't want to overdo it. No AM cardio this morning-- I think my body can use the extra hour of sleep right now to help recover/heal.

Stinks about the photo shoot but it sounds like it was for the best. They will call you in a few weeks and you will be healthy and look great :flowers:

That's alot of supplements. They should help you immune system get right back on track.

Looks like a good solid cardio session :cheer:

Tweak

02-26-2011, 06:18 PM

Trying to recover- didnt train yesterday cuz my body said no. Took it easy in terms of weight and number of reps today.

10 mins bike warmup

deads:
bar only warmup x 12
95 x 8
115 x 6
115 x 6

shakey. not a good day to do legs. Change of plans:

Assisted chins, wide grip:
3 x 8 w 70 lbs assist

cable ohp:
3 x 10 for 25

cable front and side raise superset:
x 10 with 5 (ugh weak)

rear delt pulls:
3 x 10 for 10

ab twist:
4 x 12 for 15

reverse lunges w.10s
3 x 10 per leg holding 15s

30 mins bike
abs

Tweak

02-27-2011, 04:54 PM

@ urgent care right now. Im convinced this is a sinus infection. Yesterday this was all in my lungs and today this is in my ears and sinuses. This is week 3. No patience for this anymore!

Tweak

02-27-2011, 07:22 PM

Annnnd sinus infection. Im on antibiotics for 5 days. At least relief is on its way.

Today:

40 mins gentle cardio. Really took it light.

Hidngod

02-27-2011, 08:12 PM

Geez! Sinus infections suck great big stinking...! Anyways, I'm glad yer gonna get some relief. Heal up! :roses:

Tweak

02-28-2011, 09:17 AM

Geez! Sinus infections suck great big stinking...! Anyways, I'm glad yer gonna get some relief. Heal up! :roses:

Slowly but surely. I'm feeling better this morning, didn't do AM cardio but I plan on kickin' butt tonight. Very excited to grab this thing by the horns again!

Nick

02-28-2011, 09:22 AM

Awwwwwwww At least u got
To the bottom of it finally.... Feel better asap

Tweak

03-01-2011, 12:07 AM

Tonight:

wide grip lat pulldown:
x10 for 70
x10 for 80
x8 for 80

cable flyes
x10 for 20
x8 for 25
x8 for 25

Woodchops
3 x 12-15 per side w.15

low cable row
x10 for 40
x10 for 45
x8 for 50

30 mins bike intervals

Ramping it up gently. I spent 5-6 hours with green crap draining outta my face during the day but felt basically amazing after the 24 hr mark from the first time I took antibiotics yesterday. Incredible. :bowdown:

Nick

03-01-2011, 01:00 AM

yay feeling better! green crap out of face -- not so hot! hahaha awsome

Tweak

03-01-2011, 10:21 PM

SLDLs
x10 for 95
x10 for 115
x8 for 130
x6 for 155
x5 for 165
x6 for 165

step ups:
4x20 per leg with 25s

leg extensions:
3 x 10 for 45, 55, 55

40 mins bike

Tweak

03-02-2011, 10:16 AM

AM workout:

30 minutes treadmill

KB swings: 4 x 15 with 22 lb kb
abs

03-02-2011, 09:01 PM

so glad your feeling better! Steps ups are a cardio workout all on their own lol

Tweak

03-03-2011, 09:26 AM

PM workout last night:

hammers: 2 x 10 for 22.5, x8 for 25
45 degree front raise: 3 x failure with 12.5s, 1 x failure with 15
side and rear delt raises: 4 x 8 for 12.5
seated OHP: 2 x 10 for 30, x8 for 35
tri cable pressdowns: 3 x 10 for 35, 35, 40
tri cable extensions: 3 x 10 for 30

30 minutes bike
Abs

Tweak

03-03-2011, 02:23 PM

Hey ya'all-- I'm in two more contests.

The first is for World Physique Magazine (to be featured in it)-- That's here:
http://www.worldphysique.com/fmcon2dec.html

You can only vote once a day on that.

The second is for Status Fitness Magazine for a chance to be ranked as one of the Top 100 Fitness Models of 2011. This one can get five votes a day:
http://statusfitnessmagazine.com/abby-huot

:flowers:

Thank you for your help, AF!

Hidngod

03-03-2011, 09:45 PM

Voteded

Tweak

03-04-2011, 05:51 PM

:wavey:

Thanks Hidn!

I forgot to log my workout last night!

Lat pulldowns:
x10 for 80
x10 for 90
x8 for 95
x6 for 100

Pendlays:
bar only x 10
x10 for 65
x10 for 75
x8 for 75

Good Mornings:
bar only x 10
65 x 10
75 x 10
80 x 8
85 x 8
100 x 6

Cable abs:
4 x 15 for 15 lbs

single DB row:
x10 for 35
x10 for 40
x8 for 40

40 minutes bike
10 minutes stairmill

Hip bridges, single leg
40 seconds on, 20 seconds off x 5

Tweak

03-07-2011, 09:51 AM

:wavey:

Hey guys, I'm back. :)

Mike was on a skiing trip most of last week. He came back in on Friday night and we had an awesome weekend.

Friday workout:

Cable flyes:
3 x 10 for 40

Rear delt pulls:
3 x failure for 10

Cable abs:
4 x 12 for 15 lbs

cable side and front raises raises:
4 x fail with 7.5

cable bi curls:
4 x 12 for 22.5

30 minutes treadmill run 6.2 mph
abs

__________________________________________________ ________

Saturday:

Squats:
x12 for bar only
x10 for 95
x8 for 115
x8 for 115

Deads:
x10 for bar only
x10 for 95
x8 for 115
x8 for 135
x8 for 145

single leg Ham curls:
3 x 15 for 25 lbs

10 minutes stairmill
30 minutes treadmill run 6.4 mph
Abs, abs, and more Abs

Workout #2 (kind of):
2 hours dancing in downtown Minneapolis :)

__________________________________________________ _________

Sunday:

Workout #1:
3 hours of downhill skiing with my love :heart:

Workout #2:

35 minutes treadmill sprints
10 minutes stairmill L10
abs
Hip bridges

__________________________________________________ _______________________

Monday:

AM workout:

30 minutes treadmill run 6.4 mph
Kettlebell swings 3 x 12 with 22 lb kb