One of the biggest areas I've slacked in during the past 6 weeks has been legs. I've prioritized my back and shoulder for so long now (2-3 years) that when I have to miss a workout, it usually ends up being legs. So now that I'm on this new split, my goal is to really focus on the quads (particularly quad sweep) and get my old volume back up to about 18 sets total. Yesterday was my 2nd leg workout since starting my split. The middle of my quads is tight and sore, and during my last set of barbell front squats yesterday, I could feel that meaty part of the muscle just start to burn deep inside. It was a great feeling!
Smith Machine Split Squat (R,L) 10'sx13,11; 10'sx12,9; 20'sx12,10
Narrow Hack Squat 25'sx15, 25'sx15, 45'sx12, 45'sx12
Barbell Front Squat (deep - down to floor) 95x8, 95x8, 95x7
Leg Extension (feet turned in) 50x12-10x5R only; 70x8,2-10x6R only; 90x8-70x4-10x6R, 10L, 7R only
13 sets
40 minutes
Tuesday, September 30, 2008
Friday, September 26, 2008
2008 Competition Photo Album
Finally (only 3 months after my season ended!) I've compiled an album of all my fitness routine action shots. Check it out on my public profile link courtesy of Facebook.
Alissa's 2008 Competition Fitness Routine Photo Album
ABCD... Follow Me!
Do you remember The Letter People from PBS, circa 1984? Well, if so, that's where this blog post title came from.
Anyway, I'm excited to let you all know that you can now become a follower of my blog by clicking the "Follow Me" link directly to the right under my profile.
Once you become a follower, you can simply receive my blog updates directly into your profile, eliminating the need to have to bookmark the site and remember to come back and check for updates.
Subscribe to This Blog
Or, if you always use your My Yahoo or My Google page, you can receive a daily feed by subscribing with the orange box icon and link at the top right of the page.
All of Alissa's Info, Updates, Pics, Articles
In addition, it's a one stop shop for all of my sites on the web. Check out my Links to the right to view my personal website, team site, sponsors, various community pages and blogs on the web. It's all here!
I hope you'll join me and thanks for reading!
xoxo
Lissa
Anyway, I'm excited to let you all know that you can now become a follower of my blog by clicking the "Follow Me" link directly to the right under my profile.
Once you become a follower, you can simply receive my blog updates directly into your profile, eliminating the need to have to bookmark the site and remember to come back and check for updates.
Subscribe to This Blog
Or, if you always use your My Yahoo or My Google page, you can receive a daily feed by subscribing with the orange box icon and link at the top right of the page.
All of Alissa's Info, Updates, Pics, Articles
In addition, it's a one stop shop for all of my sites on the web. Check out my Links to the right to view my personal website, team site, sponsors, various community pages and blogs on the web. It's all here!
I hope you'll join me and thanks for reading!
xoxo
Lissa
Saturday, September 20, 2008
New Training Split
Yesterday I kicked off my new split. I think this is the 3rd "new" split I've kicked off in about as many weeks! I was having trouble finding my motivation, plus other things were taking higher precedence. Well, I think the motivation is here to stay. I'm eager to get started on honing my physique over the next 6 months before the start of the 2009 season.
Back & Biceps
Chest & Triceps, Abs
Legs
Shoulders & Calves, Abs
This will be a rotating split. I will take no more than one day off every 2nd day before beginning the next day's training. This will allow me to get get way more workouts in than if I were on a fixed day split. The split will last app. 4 weeks before I add more volume and frequency to my training program.
I will be focusing on detail and shaping, not pure mass building, at this point. I am going for a moderate/high volume, moderate intensity training style that will increase over the coming weeks. I like to be intuitive so I'll change things up as I go along.
After the race on Oct. 6, I will cut my running back to no more than 3 times and no more than 6 total miles per week, to help my hip heal. To keep my cardio up, I'll add in some gym cardio maybe twice a week for 20-30 minutes.
Back & Biceps
Chest & Triceps, Abs
Legs
Shoulders & Calves, Abs
This will be a rotating split. I will take no more than one day off every 2nd day before beginning the next day's training. This will allow me to get get way more workouts in than if I were on a fixed day split. The split will last app. 4 weeks before I add more volume and frequency to my training program.
I will be focusing on detail and shaping, not pure mass building, at this point. I am going for a moderate/high volume, moderate intensity training style that will increase over the coming weeks. I like to be intuitive so I'll change things up as I go along.
After the race on Oct. 6, I will cut my running back to no more than 3 times and no more than 6 total miles per week, to help my hip heal. To keep my cardio up, I'll add in some gym cardio maybe twice a week for 20-30 minutes.
Saturday, September 06, 2008
What have I been up to?
When it comes to life in general, I have ADD of sorts in that I can't commit to one thing for too long before it bores me and I have to move on - that is, if it's no longer stimulating or productive for me.
Do you ever find yourself comfortably drifting along in life with a normal routine, when all of a sudden - BAM! - an idea hits you and you realize you have to do it NOW or the chance may never come back? Well, that's what happened to me. One day an idea bopped me in the head and I thought, "Wow, I'm a dumba-- for not having done this, and even more of one if I don't do it NOW!" That idea was going back to school, full time, to finish my Bachelor's and move on to my Masters or Doctorate. I have about 2 years of full-time school left until my BS is attained. I figure at that point I will definitely know what post-baccalaureate education I want to pursue.
The thing about life and ideas is, I am a strong proponent that you should do them for your own reasons and when the timing is right for YOU. Heck, if I followed the leader, I may have had a degree in computer science right now, and probably would have 1 or 2 kids! Not that there's anything wrong with that, but for me my heart was not in it and that leads to a half-a-- commitment and piss-poor results! At this point in my life, I am ready to capitalize on the perfect situation God has given us, to go back full force and get that education done so I can move on in life and in my career. I start next week!
Exercise and competition-wise, I've been keeping up with workouts and eating fairly well, though I've put on more weight post-comp than I would've liked. I have some major hip problems right now, which severely limit my range of motion and restrict my flexibility laterally. Yesterday, I found a great practitioner that will address my entire neuromusculoskeletal system and I am stoked to be working with him! Once I get some movement back through his treatment and my own self-treatment, I can resume my strength and flexibility and work on some new fitness skills for next year. I want to try and compete in June of next year at the Jr. Nationals, then at Fitness Nationals in September (unless they change the dates).
I'm still personal training and writing for added income, but my focus will gradually switch to my studies and rehabilitating my body. So, that's what I've been up to lately!
Do you ever find yourself comfortably drifting along in life with a normal routine, when all of a sudden - BAM! - an idea hits you and you realize you have to do it NOW or the chance may never come back? Well, that's what happened to me. One day an idea bopped me in the head and I thought, "Wow, I'm a dumba-- for not having done this, and even more of one if I don't do it NOW!" That idea was going back to school, full time, to finish my Bachelor's and move on to my Masters or Doctorate. I have about 2 years of full-time school left until my BS is attained. I figure at that point I will definitely know what post-baccalaureate education I want to pursue.
The thing about life and ideas is, I am a strong proponent that you should do them for your own reasons and when the timing is right for YOU. Heck, if I followed the leader, I may have had a degree in computer science right now, and probably would have 1 or 2 kids! Not that there's anything wrong with that, but for me my heart was not in it and that leads to a half-a-- commitment and piss-poor results! At this point in my life, I am ready to capitalize on the perfect situation God has given us, to go back full force and get that education done so I can move on in life and in my career. I start next week!
Exercise and competition-wise, I've been keeping up with workouts and eating fairly well, though I've put on more weight post-comp than I would've liked. I have some major hip problems right now, which severely limit my range of motion and restrict my flexibility laterally. Yesterday, I found a great practitioner that will address my entire neuromusculoskeletal system and I am stoked to be working with him! Once I get some movement back through his treatment and my own self-treatment, I can resume my strength and flexibility and work on some new fitness skills for next year. I want to try and compete in June of next year at the Jr. Nationals, then at Fitness Nationals in September (unless they change the dates).
I'm still personal training and writing for added income, but my focus will gradually switch to my studies and rehabilitating my body. So, that's what I've been up to lately!
Tuesday, August 26, 2008
Can you DIGG it?
Hey guys, I need your help. If I'm one of the first 5 Bloggers to get 200 Diggs on my article, I win a cash-money prize! Please show me how much you love me and click "Digg" on the following link. (You need to register for a Digg account to do so)
Click to Digg The Busy Woman's All-in-One Workout
Click to Digg The Busy Woman's All-in-One Workout
Show me some love!
For all of you faithful and hardworking clients of mine, I suggest purchasing a shirt to show how much you really care about me and my torture... er training methods!
Or, if you're still a little sore and maybe not so happy with me, you can always go for this one:
Or, if you're still a little sore and maybe not so happy with me, you can always go for this one:
Random Fitness Thought
I was browsing some fitness buttons and bumper stickers today and found this awesome one. Had to share it with you all!
Tuesday, August 05, 2008
I'm on Prevention.com!
Hey everyone! Many of you know that I am switching business gears and focusing more on my career as a freelance health and fitness writer. I've been writing for the past six years, but just really started marketing it and pursuing more frequent work.
One of my latest opportunities is a Prevention.com Buzz Community Contributor (aka Prevention Maven). I am part of a network of women writers who are into health and fitness and are independent staff to Prevention.com. I am very excited about this new opportunity - to promote my writing, to educate others on health and fitness, and to be part of this great community Prevention.com is building. There are tons of resources here; I invite you to check 'em out!
My Blog on Prevention.com
My Prevention Community Main Page
Tuesday, June 24, 2008
Off Season, baby!
I had a GREAT time at Jr Nationals! Stayed with two new friends and all-around awesome chicks - Dixie and Laticia. Ready to refocus in the off-season and keep on keepin' on. I won't be hitting the stage again until 2009.
I am welcoming the break after 3 competitions in an 8 week period! I am taking it easy this week as I ease into off-season. My biggest concern is controlling the post-show weight gain! I want to get up to 148 lbs. slowly and maintain that off-season weight until next year when I start dieting again.
Cardio: I am leading a Running Club at my gym. We are preparing for the Army Ten-Miler in October, and we're currently running about 2.5/3 miles twice per week.
Fitness Routine Skills: I will resume gymnastics lessons mid-July and practice 1-2 times a week on my own to learn some new strength moves for next year.
Lifting: I haven't defined the next split in my training phase yet, but for the next 1 1/2 weeks I'll be laying off on volume and frequency, doing several circuit-style workouts. After vacation, I'll resume training in mid-July as my first full training phase of the off-season.
Gotta enjoy the summer!
Alissa
I am welcoming the break after 3 competitions in an 8 week period! I am taking it easy this week as I ease into off-season. My biggest concern is controlling the post-show weight gain! I want to get up to 148 lbs. slowly and maintain that off-season weight until next year when I start dieting again.
Cardio: I am leading a Running Club at my gym. We are preparing for the Army Ten-Miler in October, and we're currently running about 2.5/3 miles twice per week.
Fitness Routine Skills: I will resume gymnastics lessons mid-July and practice 1-2 times a week on my own to learn some new strength moves for next year.
Lifting: I haven't defined the next split in my training phase yet, but for the next 1 1/2 weeks I'll be laying off on volume and frequency, doing several circuit-style workouts. After vacation, I'll resume training in mid-July as my first full training phase of the off-season.
Gotta enjoy the summer!
Alissa
Monday, June 16, 2008
3 Days Out!
I am FINALLY getting excited for this show... a mix of positive anticipation and unknown anxiety, but excitation nonetheless. :)
Everything has really come together over the past week. I won't lie, I was worried about not having my physique where I wanted it last week, but I just stuck to everything and waited it out, and I have made some awesome changes in that little bit of time. My routine is, and has, been ready to go and is more polished as well has better conditioning (endurance) from Jr USAs last month. I am mentally ready for a break from competing. Started the baseline diet in February and this will be the 3rd show in 8 weeks. Physically, thanks to my Doctor and putting extra time into supplementation and balanced nutrition, my body feels great. I am a little bored with the same old training but I've kept the fire in the workouts and am ready to bring it to Chicago!
I fly out Thursday and arrive in the afternoon. The best spray tanning crew around will be taking care of me - John and Roxana Kreklo. They did my tan at Dallas Nationals last year and it was beyond awesome. My hair will be done Wed by my local hairdresser, and Laurie St. Michael will be making me up both Friday and Saturday.
This show will be 2/3 over with Friday night! Very odd, so I have to adjust my diet to peak well for Friday. I've been trying some different things and I have a perfect peaking plan and have no doubt it will turn out awesome. This will be the best show for me this season. I just hope to hit my routine well and have fun while I'm out there. Looking forward to meeting new competitors and having some deep dish Chicago pizza Saturday night!
Everything has really come together over the past week. I won't lie, I was worried about not having my physique where I wanted it last week, but I just stuck to everything and waited it out, and I have made some awesome changes in that little bit of time. My routine is, and has, been ready to go and is more polished as well has better conditioning (endurance) from Jr USAs last month. I am mentally ready for a break from competing. Started the baseline diet in February and this will be the 3rd show in 8 weeks. Physically, thanks to my Doctor and putting extra time into supplementation and balanced nutrition, my body feels great. I am a little bored with the same old training but I've kept the fire in the workouts and am ready to bring it to Chicago!
I fly out Thursday and arrive in the afternoon. The best spray tanning crew around will be taking care of me - John and Roxana Kreklo. They did my tan at Dallas Nationals last year and it was beyond awesome. My hair will be done Wed by my local hairdresser, and Laurie St. Michael will be making me up both Friday and Saturday.
This show will be 2/3 over with Friday night! Very odd, so I have to adjust my diet to peak well for Friday. I've been trying some different things and I have a perfect peaking plan and have no doubt it will turn out awesome. This will be the best show for me this season. I just hope to hit my routine well and have fun while I'm out there. Looking forward to meeting new competitors and having some deep dish Chicago pizza Saturday night!
Wednesday, June 11, 2008
T-2 Weeks Training Schedule
Holding steady with training and diet. Trying to get even tighter before I head into peak week this Saturday. A few changes in the schedule this week to accommodate next week's training. Two-a-days every day this week!
Mon: Running Club (2.25 miles run/walk intervals - 35 min.); Back & Biceps
Tue: Routine Practice; Sprint/Walk-Jog intervals - 15 min.
Wed: Running Club (2.25 miles run/walk intervals - 30 min.); Legs
Thu: Routine Practice; Sprints (6 100-meter sprints with 2-3 minutes walk/recovery)
Fri: Shoulders/Chest/Tris; Routine Practice
*Peak Week begins*
Sat: Run 2.8 miles
Sun: Run 2.8 miles; Legs (80% volume/intensity)
Mon: Short Routine Practice then light/mod run w/ club; Back & Biceps (80% volume/intensity)
Tue: Routine Practice (last all-out); Shoulders/Chest/Tris (80% volume/intensity)
Wed: Short Routine Practice then light/mod run w/ club; Full Body Circuit (30 minutes)
Thu: Sprint/Walk-Jog Intervals - 20 min.; Upper Body Circuit (30 minutes)
Fri: Show Day 1!
Sat: Show Day 2!
Mon: Running Club (2.25 miles run/walk intervals - 35 min.); Back & Biceps
Tue: Routine Practice; Sprint/Walk-Jog intervals - 15 min.
Wed: Running Club (2.25 miles run/walk intervals - 30 min.); Legs
Thu: Routine Practice; Sprints (6 100-meter sprints with 2-3 minutes walk/recovery)
Fri: Shoulders/Chest/Tris; Routine Practice
*Peak Week begins*
Sat: Run 2.8 miles
Sun: Run 2.8 miles; Legs (80% volume/intensity)
Mon: Short Routine Practice then light/mod run w/ club; Back & Biceps (80% volume/intensity)
Tue: Routine Practice (last all-out); Shoulders/Chest/Tris (80% volume/intensity)
Wed: Short Routine Practice then light/mod run w/ club; Full Body Circuit (30 minutes)
Thu: Sprint/Walk-Jog Intervals - 20 min.; Upper Body Circuit (30 minutes)
Fri: Show Day 1!
Sat: Show Day 2!
Thursday, June 05, 2008
Training & Diet - T-3 Weeks
Time is ticking! Feeling good about the changes I've made since Jr USAs. Here's the game plan this week:
Mon: Back/Biceps; Run 2.5 miles
Tue: Routine Practice; Shoulders
Wed: Run/Walk Intervals (with client) 30 minutes
Thu: Routine Practice; Sprints
Fri: Legs; Shoulders/Delts/Tris
Sat: Routine
Sun: Rest
Food for the week:
Carbs M & W at 85g. Tu & Th at 100g. F will go up to 125g.
Weigh in Saturday morning!
Mon: Back/Biceps; Run 2.5 miles
Tue: Routine Practice; Shoulders
Wed: Run/Walk Intervals (with client) 30 minutes
Thu: Routine Practice; Sprints
Fri: Legs; Shoulders/Delts/Tris
Sat: Routine
Sun: Rest
Food for the week:
Carbs M & W at 85g. Tu & Th at 100g. F will go up to 125g.
Weigh in Saturday morning!
Friday, May 23, 2008
Please Vote for Me!
I am entered in the BodySport and Garbage Nutrition model search competition. Voting is open online and you can vote multiple times daily. Here's the direct link - show your favorite fitness blogger some love! ;)
Click here to vote!
Thursday, May 22, 2008
Fit Figures Girls Hit the Stage!
I am so proud of my girls... they have been working hard! Congrats to these lovely ladies on their recent accomplishments:
Heather Peterson - NPC Junior USA Figure F Class
Katie Gallagher - OCB East Coast Regionals, Figure Novice Short 1st and Figure Open Short 2nd
Cherri Gregg - NPC, Figure Tall 5th
And coming up soon...
Kerry Potter - May 24, INBF Blacksburg Figure
Andrea Fountaine - June 14, NPC East Coast
Tamra Bullard - June 14, NPC East Coast
Good luck ladies and keep training hard!
Heather Peterson - NPC Junior USA Figure F Class
Katie Gallagher - OCB East Coast Regionals, Figure Novice Short 1st and Figure Open Short 2nd
Cherri Gregg - NPC, Figure Tall 5th
And coming up soon...
Kerry Potter - May 24, INBF Blacksburg Figure
Andrea Fountaine - June 14, NPC East Coast
Tamra Bullard - June 14, NPC East Coast
Good luck ladies and keep training hard!
Wednesday, May 21, 2008
Looking Forward
Pressing On from Jr USAs to Jr Nationals!
After a great time and a great showing at Junior USAs (and a few days rest and FOOD!), I am ready to buckle down and charge full speed ahead to the Junior Nationals. Four and a half weeks from now, I will be on stage in Chicago presenting my best routine and best physique. I am eager to beat my conditioning from last year's Nationals, which was my best thus far. It's not that I haven't been working hard up to this point, oh - I have! But with a 4-week stagnation period where I had to tweak and alter to get my stubborn body to release bodyfat, I was left with too little time to peak my physique at the condition I wanted it. It was enough for a win last weekend, but I need to justify myself in Chicago! Goal is to be at least 4 and up to 6 lbs. lighter. This weight guess is on the assumption that I haven't gained an ounce of muscle since November, which probably isn't true, but just in case it is I don't want to under-estimate where I need to be. The adductors and glute-ham tie-in shall be revealed shortly!
Tuesday, May 13, 2008
Ready to go!
Feeling very good about where I am. Weight is 139.9 this morning. I am much tighter all-around and managed to fill out a great deal by slowly upping the calories over the past 2 weeks and carb-cycling. Last all-out routine practice today and it went great! Got the new moves down to the newly sped-up music. Had tons of energy and noticed no depletion after running through the entire routine. Hopefully I can duplicate this on Saturday!
I'm heading down to Charleston on Thursday early afternoon. It's an 8-hour drive, so with 2 gallons of water for the day there will be plenty of pee breaks! I like to relax and not rush during the last few days, so I'm giving myself that extra day and plenty of time to drive down. Jan Tana is doing my color and EccoGioia is doing my hair, so I don't have to worry about having time to do any of that.
I heard 5 days ago that there were about 17 fitness competitors registered so far. It should be a nice turnout then! 3 classes, maybe about 6-8 girls per class if they are evenly split, but they usually never are. I know I will show better than my last show - I am already better than I was then by far. Hopefully the judges recognize my improvements and hopefully it's good enough in the field to get a top 3 placing! But, you never know these things until you see who is there and how everyone performs that day. I am definitely satisfied with where I am now; at this point it's just about getting my peak right without being too depleted or too flat. I feel great about where I am now - was a little ahead this morning so I was forced to add in some more carbs - oh, darn! :)
Wish me luck, I am ready to have a blast in SC regardless of the placings.
xoxo
Lissa
I'm heading down to Charleston on Thursday early afternoon. It's an 8-hour drive, so with 2 gallons of water for the day there will be plenty of pee breaks! I like to relax and not rush during the last few days, so I'm giving myself that extra day and plenty of time to drive down. Jan Tana is doing my color and EccoGioia is doing my hair, so I don't have to worry about having time to do any of that.
I heard 5 days ago that there were about 17 fitness competitors registered so far. It should be a nice turnout then! 3 classes, maybe about 6-8 girls per class if they are evenly split, but they usually never are. I know I will show better than my last show - I am already better than I was then by far. Hopefully the judges recognize my improvements and hopefully it's good enough in the field to get a top 3 placing! But, you never know these things until you see who is there and how everyone performs that day. I am definitely satisfied with where I am now; at this point it's just about getting my peak right without being too depleted or too flat. I feel great about where I am now - was a little ahead this morning so I was forced to add in some more carbs - oh, darn! :)
Wish me luck, I am ready to have a blast in SC regardless of the placings.
xoxo
Lissa
Thursday, May 08, 2008
Looking Good, Feeling Crappy!
Something's going right, because I feel like garbage! The new carb-cycling plan and slightly higher calories is working fantastically. My metabolism is kicking up and I am down another 1/2 lb. (Goal is 139 by Saturday morning, got 1.5 lbs. to go!) Practiced posing today with Heather (she's competing in tall class Figure) and am very happy with the fast progress I've made between last week and this week. Lines in quads and hip flexors are deeper, waist is smaller and tighter, shoulders and arms are tighter and fuller, and glutes/hams are smaller and tighter.
The new changes I made to my routine are working out great. I ran through it twice today on I don't know what energy, and it was nearly flawless both times through. I have yet to try it with the newly sped-up music; that will be done Saturday morning. Only 9 days to go!!!
The new changes I made to my routine are working out great. I ran through it twice today on I don't know what energy, and it was nearly flawless both times through. I have yet to try it with the newly sped-up music; that will be done Saturday morning. Only 9 days to go!!!
Wednesday, May 07, 2008
Post-Pittsburgh & the Way Ahead
Well, one show down, two to go for the season! This was a great warmup, and I have to say 4 weeks ago I did not think I'd show as well as I did. I had a 4-week halt in progress and had to really examine my diet and change things around to re-jump my metabolism. I managed to lose about 5 lbs. during the last 2 1/2 weeks of prep and my show day weight was around 138 lbs. I knew going into it I was not at my best condition, but I still feel that I was presentable. I had a great time performing my newly improved fitness routine, and made a few changes to the end for the next show. So between now and Junior USAs, which is only 10 more days away, the only change is to be very strict on a carb cycling diet and lose as much bodyfat as I can b/w this show and next. I'm already down 2 lbs. since a week ago, and my goal going into peak week this Saturday is 139 lbs. (141.1 today). As I know all too well, you can't force these things and your body responds how it wants. To facilitate as much loss as possible, I'm cycling on 50g, 75g and 100g of carbs every 3 days.
Here's a pic of the fitness lineup at the Pittsburgh show this past weekend, courtesy of Bill Comstock at Muscular Development:
Here's a pic of the fitness lineup at the Pittsburgh show this past weekend, courtesy of Bill Comstock at Muscular Development:
Monday, April 21, 2008
Posing Class, Training and Rotator Cuff
Sunday was my Fit Figures Team posing class. We had a great turnout! 5 women attended the posing (two team members) and one of my girls brought along her training and one of his employees to observe the workings of figure posing. The girls have been working hard, and it's fun to see their physiques progress month to month. It gives me a great chance to fine tune my presentation, as well.
Training is still training. Some days I feel like it, some I don't. Today is a "don't " day, with the crappy weather, but you gotta do what you gotta do. Diet is still going well. Not starving but ready to eat(!) and my cravings are very much under control. Rearranged split this week partly because of injury (see below) and to mirror my training for peak week next week. Here's the outlook:
Mon: Legs; Cardio
Tue: Routine; Cardio
Wed: Back/Bis; Cardio
Thu: Routine; Cardio
Fri: Shoulders/Chest; Routine (short)
Sat: Start Peak Week
*I'll likely be skipping tomorrow night's and Friday's gymnastics classes to let me shoulder recoup. So, gotta sub it with regular old cardio (blah!). Will be doing my routine on the hardwood floor this week to get used to the lack of spring and beating my body into the ground - fun fun!
Somehow, Friday afternoon, I managed to strain my left rotator cuff. NOT COOL two weeks out from a show! I am nursing it, and I do have a lot more range of motion now (about 80%), but I'm not sure if I'll be able to pull off a fitness routine. Seeing my doc Wednesday and my Chiro/Soft Tissue/Rehab guru Friday. I may just have to compete in Figure, which at least would give me an outlet instead of wasting my entire prep so far, but I'd still be disappointed if I couldn't show off my new routine!
Praying and hanging in there,
Lissa
Training is still training. Some days I feel like it, some I don't. Today is a "don't " day, with the crappy weather, but you gotta do what you gotta do. Diet is still going well. Not starving but ready to eat(!) and my cravings are very much under control. Rearranged split this week partly because of injury (see below) and to mirror my training for peak week next week. Here's the outlook:
Mon: Legs; Cardio
Tue: Routine; Cardio
Wed: Back/Bis; Cardio
Thu: Routine; Cardio
Fri: Shoulders/Chest; Routine (short)
Sat: Start Peak Week
*I'll likely be skipping tomorrow night's and Friday's gymnastics classes to let me shoulder recoup. So, gotta sub it with regular old cardio (blah!). Will be doing my routine on the hardwood floor this week to get used to the lack of spring and beating my body into the ground - fun fun!
Somehow, Friday afternoon, I managed to strain my left rotator cuff. NOT COOL two weeks out from a show! I am nursing it, and I do have a lot more range of motion now (about 80%), but I'm not sure if I'll be able to pull off a fitness routine. Seeing my doc Wednesday and my Chiro/Soft Tissue/Rehab guru Friday. I may just have to compete in Figure, which at least would give me an outlet instead of wasting my entire prep so far, but I'd still be disappointed if I couldn't show off my new routine!
Praying and hanging in there,
Lissa
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