Saturday, December 10, 2005


This morning I trained shoulders and calves. I wanted to get in there and finish the workout early since I had a 10:00am client, and didn't want to spend my whole Saturday at the gym. I awoke at 7:30, ate oatmeal & protein powder, had a cup of coffee and a few glasses of water, and left for the gym by 8:45. It took me about 15 minutes to get in a workout groove, since I'm accustomed to training in the evening, but it didn't hinder my training at all. I put up some good numbers today! Now I'm making a 93/7 lean hamburger and some wild/brown rice with black beans - yum!

Shoulders & Calves
DB Shoulder Press 20's x 12, 25's x 10, 30's x 10, 35's x 8, 40's x 6
FM Shoulder Press 35 x 12, 35 x 10, 35 x 10, 40 x 8
Upright Row 40 x 12, 50 x 10, 50 x 10, 60 x 8
Rope High Row 55 x 12, 65 x 10, 70 x 10

Standing Calf Raise 120 x 20, 160 x 15, 180 x 10
Seated Calf Raise 25 x 15, 25 x 15, 35 x 12
*Hadn't done calves in a long time, so I cut back the normal 8 sets to only 6, and went to about 80% my normal poundage.

Strength=9.5, Energy=9.0, Delts=16 sets, Calves=6 sets, Duration=35 minutes

Friday, December 09, 2005


This morning I was going to do my Friday Yoga class, but we had a whopping 2" of snow, so in this area that means a snowstorm... therefore the class was cancelled. So I stayed home and shoveled the sidewalk instead! Going in this afternoon for Legs - can't wait! I'll be training with Dylan Thomas - he's a certified Russian Kettlebell Instructor and we train twice a week. My leg program is a mix of Kettlebell power/strength oriented movements as well as free weight movements, usually BB deadlifts and BB back squats. Will post the workout this afternoon.

Tonight Dave and I are going to opening day of The Chronicles of Narnia. We both love C.S. Lewis' writing and this series, so we're stoked about the movie! I can foresee myself having some movie munchies while I'm there, too, ha ha! :)

Quads & Hams
KB Swings
KB Pyramid Deadlift
BB Back Squat (ass to calves) 100x8, 120x6, 140x5, 160x4, 180x3
Squat Walkout 230 10 seconds
KB Front Squat
Tri Set: Pyramid Deadlift, KB Front Squat, KB Double Cleans

Duration: 1 hour

Thursday, December 08, 2005

Thursday's Training

Fitness Routine Training
Today was a 1 hour practice of my fitness routine drills. I am getting a new routine for Team Universe next year, so I have about 6 months to learn and hone some new skills. Today I was working on a series that begins with a handstand pirouette, then a roll into a split planche, changing to a straddle planche, then pike planche, then down into a side split. This will likely be at the beginning of my routine when I'm most fresh! I also worked on my straddle and pike holds, splits, cartwheels and round-off. Practice lasted 45 minutes.

Biceps, Triceps & Traps
EZ Bar Curl 12, 10, 8, 5
Rope Curl 12, 10, 10, 10
Dips 10, 10, 10
1-Arm Bench Dips 10ea.
Lying Tri Extension 10, 10, 8, 6
DB Shrugs 15, 12, 10, 10

Bis=8 sets, Tris=8 sets, Traps=4 sets
Strength=9.5, Energy=9.0, Duration=40 minutes


Welcome to my new training blog! Here you can follow me along in all of my training and dieting in detail, to see what I do to prepare for a fitness competition.

My next competitions will be:
-NPC Junior National Championships, June 2006, Chicago (Figure)
-NPC Team Universe Championships, August 2006, NYC (Fitness)

I am in Phase 1 of my 18-week off-season training program. Each phase will last 6 weeks and focus on different goals. Phase 1 is a moderate-intensity/moderate-volume program to capitalize on the "anabolic wave" of post-contest.

Phase 1 - Nov. 28 - Jan. 6

Weight Split
Mon - Back & Chest
Tue - Full Body Kettlebells
Wed - OFF
Thu - Biceps, Triceps, Traps
Fri - Quads & Hams
Sat - Shoulders & Calves

Sport-Specific Training
Tue - Gymnastics
Wed - Ab/Core Training, Strength Moves, Flexibility Work
Thu - Ab/Core Training, Strength Moves, Flexibility Work
Fri - Yoga, Flexibility Work
*Ab/Core Training is done 3-5 times per week

Off-Season Nutrition
125-150g protein
150-200g carbs
-40g fat

My current supplement list is pretty minimal. Just coming off competition season, I like to give my body a break from as many supplements as possible. In addition, most of my muscle-building will occur by following a detailed and properly timed diet.

-Centrum Performance Multi-Vitamin (AM)
-Animal Pak Multi-Vitamin (PM, Pre-workout)
-MHP Probolic-SR Protein (2 times daily)
-MHP Macrobolic Protein Bar (1 per day)
-MHP Releve joint aid (1-2 doses per day)


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