Thursday, May 20, 2010

Muscle Mayhem 2010

Disclaimer: someone broke into Lis's blog and posted this video that they made.

Thursday, February 5, 2009


The weather is absolutely beautiful today so the last place I want to be is sitting inside...hope you forgive me but I'm gonna make this super duper quick! So, what do you think of my banana protein pancakes?! MMMMmmmm soooo yummy. One of my competitor friends gave me the recipe last year and I got hooked!! I top them with "I can't believe it's not butter" spray and a teeny bit of sugar free syrup. I used BSN's dessert protein in banana creme but they're also tasty with vanilla, cinnamon vanilla, and even a chocolate protein powder. They definitely take the edge off when I feel like eating something "carby." Try them out and let me know what you think!

3 egg whites
1 whole egg
1 serving (usually 1 scoop) of your favorite protein powder
1 tsp baking powder
1 tsp vanilla
1 pkg stevia or splenda
Cinnamon and/or apple cinnamon pie spice (as much as you want)
1 tbsp peanut butter (when it’s allowed in the diet)
1/8 c. oatmeal (if you want it to have carbs- this will give you about 8 g carbs for the whole recipe)

Mix all together and cook like regular pancakes… it’s about 38-42 g protein (depending on your protein powder) and about 8 g carbs if you add the oatmeal. I can make three pancakes using a small skillet pan. Top with "I can't believe it's not butter" spray and sugar free syrup. Enjoy!!

Tomorrow is measurement day! I'm a little apprehensive this week because I don't feel or think I look any different but we'll see exactly where I stand tomorrow morning! I'll be sure to post a front, side, and back pose shot to track the progress.

Here are this week's back and shoulder workouts:

Feb. 4, Wed. BACK
High row on machine
70x10, 90x9, 115x5, 90x9
One arm row w/ DB
50x10, 60x8, 50x10
Front lat pulldown on machine
45x10, 70x7, 80x5
Pulldown (behind head)
40x12, 60x12, 90x9, 105x7

Feb. 5, Thurs. SHOULDER
Shoulder press
40x10, 50x7
Shoulder press on machine
80x4, 90x1, 95x1
Lying side raise on incline bench
15x9, 10x10, 10x10
Upright row with barbell
45x10, 65x10, 75x7
Rear side lateral on freemotion
15x10, 20x10, 25x5

I'm out to play,

Tuesday, February 3, 2009

Feelin' the burn.

Hello my friends!

One of my friends sent me the photo above this afternoon and I just had to show you. No wonder why Kansas City is in the top 25 fattest states in the nation!! It's almost mind boggling what is out there to eat as a "convenience" thing. I asked him what the nutrition (or lack of) content was on the back but fortunately he was smart enough to know that it's a heart attack in a bag!! Right now, I know my nutrition is on the other spectrum of extreme but no one has died from an extended amount of binging on chicken and broccoli! Dad always said "you're either the solution to something or the problem." Ha, I would just nod and smile when he said it...secretly thinking it was such a cliche and lame statement. I laugh now because even though I still feel the same way (the cliche part) doesn't make the statement any less true. So, (this is for you dad!) I hope to be part of the solution of this obesity crisis by sharing (and inspiring) with you my lifestyle and passing along the plethora of information that I have discovered. If anything, that's my goal and of course to kick some ass on the way!! :)

Today we continued with our second day of the "oh so fun" strength training with a chest work out. I felt strong and actually excited about the little change in routine. As I mentioned yesterday, there are only one or two exercises per body part that really counts as a strength movement. Incline bench press was the lucky one today!! A lot of people don't realize how much weight I'm capable of training with until they actually see it. I get a kick at seeing their amazed expressions. Today, I'll honestly say that I impressed myself! 185lbs. with three reps...ohhhhh yyyyyyeah!!! It's those small feats that I look forward to. Of course, I was pretty weak on every exercise after but that's to be expected after putting in everything I had for the strength exercise. Below is my entire workout today.

I think it's bedtime. 5am is calling my name. Sweet dreams!

Feb. 3rd, Tues. CHEST
Incline Chest bench
115x10, 135x10, 155x7, 185x3
Hammer strength chest
45x10, 55x8, 65x5
Incline flye w/DB
40x8, 45x6, 35x10
Freemotion flye
35x10, 45x9, 50x7

Monday, February 2, 2009

GRRRRRR to strength training.

Hey friends!!

ROOOOOCK CHAAAAALK!!!!!! Wheeeeeeew, the game was A LOT closer than the final ten point spread. As many of you already know, I'm a huge KU fan (considering I'm an alumni) and try to watch my boys play every chance I can. They're a young team this year but still very fun to watch...even though they can give me an anxiety attack! On to Oklahoma St. this Saturday!!!!

So, today marked the first day of a four week strength training period. After five weeks of hypertrophy, it's going to be a good change up but let me make this clear...I ABSOLUTELY DESPISE STRENGTH TRAINING!!! What is strength training you ask? It's just to increase your strength! We cycle through three different training stages in order to prevent a plateau in workouts. Hypertrophy: sets of 3-4 with reps between 6-10. Hypertrophy is the only phase where you actually build muscle mass...that's why we usually do it for 5 weeks. Strength: sets of 3-5 with usually a warm up rep of 10, 2nd set doing 3-4 reps, and last 2 reps "maxing out." This cycle allows you to purely increase muscle strength. There are only a couple of strength exercises for each body group so hypertrophy is generally incorporated into it. Lastly, endurance: 4 sets with reps between 12-15. In this phase, you not only improve your muscle endurance (duh!) but I also think it increases your vascularity which is important in order to maintain oxygen going to the muscles. Strength and endurance last for 4 weeks and hypertrophy for 5. So there it training cycle. Today's leg workout wasn't entirely an honest strength session but shhhh don't tell ok? :)

Last Friday's measurements are also here for you to view! Lucky you!! I had big losses in my quads (probably thanks to box squats) along with my midsection. Can't complain there! And my weight is finally beginning to budge...wooohooo! I'm right on track with 12.63% BF. Kristie still has not changed my in nutrition or cardio sessions which makes life easier. Overall, I'm a happy girl. :) You'll be happy to know that I found my digital camera (don't ask me where because I'm a little embarrassed to tell ya) so I'll try to get some shots tomorrow morning at our 2nd posing session! The good news keeps coming... I'm on a roll and enjoying the ride right now.

Always love,

8.0---6.5---6.5---6.5---Sub scapular
24.96---19.43---18.61---17.80---BF lbs.
117.03---122.57---123.39---123.20---Lean muscle mass

Feb. 2nd, Mon. LEGS
Box Squat w/bar bell
--135x10, 185x10, 225x6, 245x6
Deadlift w/ bar bell
135x10, 135x10
Calf machine plyometric for hamstring
10, 12
Lunges w/dumb bells
30x8, 50x8, 50x10

Sunday, February 1, 2009

Am I really missing out?

Hey Friends!!

Gonna try to make this a quickie since I'm a little tired from this weekend. They really should start thinking about making the Superbowl a Saturday thing! C'mon, doesn't it just make more sense?! We had a great time watching the game though; I would say the most exciting in years!! The only thing that was NOT fun was eye balling all the yummy bowl food. I swear the three layer velvet cake (my favorite kind of cake!) called, no screamed, my name a few times. And the brownies...there's nothing better than warm gooey big chocolate chunk brownies. But, I was a good girl and focused on my veggies, hummus, and SF jello. Sometimes I really don't know how I do it. I blame it on my "all or nothing" personality and a touch of stubbornness. When my mind is set on something, it's extremely hard for me to deviate from it. That isn't always a good thing but in this case it helps an endless amount. My two mantras: it's only food and it's not as delicious as the body that I want to achieve..and I only have to be strict with my diet for four measly months; food is always going to be there. In reality, resisting the temptation of food is superficial but stems from a deeper root of issues that are not so much.

My friend, Justin, likes giving me a hard time about my nutrition and rolls his eyes when I tell him I can't have this and that. He eats on a pretty healthy basis but nothing comparable to what is required for my training. Since the majority of social functions are based around some kind of eating and drinking, it has put a strain on our relationship and I know he gets frustrated about it. "Why do you like putting yourself through all this Lis?" he has asked repeatedly. He then goes on to say that I'm beautiful as I am and bleh bleh bleh. It's not about wanting to look fact, it goes way beyond that. Justin isn't the first and I'm sure he won't be the last person to ask me this question though. Going to bars and clubs, eating out, meeting up with friends for happy hour, baking for special occasions etc. are just common things that people do. Usually alcohol and not so healthy foods are's part of life....I get it. Right now, the lifestyle I've chosen is completely opposite and it has created a sense of distance with some friends. Most of them don't look forward to me training because of it. Very sad. It's something I think about almost everyday. Not the junk food and alcohol aspect but the relationships and interactions with my friends. But, at the end of the day, my answer remains the same. My countless hours at the gym, my precise clean eating, my overall lifestyle is my own choice. I do this for myself...for my own good health...for the "high" of an accomplishment...for no one else. I do it because I'm young and able. When I look back in 10, 20, 30 years, I will have stories of discipline, dedication, and purpose through these competitions to share. They might not be for everyone but it is MY path. And I just hope that one day, my friends will fully understand.

I've misplaced my digital camera so no weekly front and side photos to post right sorry. I will post as soon as camera decides to be nice and turn up. In the mean time, here are my shoulder, tricep, and bicep workouts from this past Thursday, Friday, and today.

Jan. 29th, Thurs. SHOULDER
Military press w/ bar bell
--65x10, 85x7, 85x7, 95x5
Leaning one arm lateral raises on freemotion machine
--20x10, 25x8, 25x9, 30x7
Peck deck
--90x8, 130x7, 130x7
Incline front raises w/ dumb bells
10x10, 15x10, 15x10, 15x10

Jan. 30th, Fri. TRICEPS
Rope pulldown
--50x10, 70x10, 90x8, 100x7
Two hand extensions
--40x10, 60x8, 65x6, 65x6
Kickback w/ dumb bell
--10x10, 15x10, 15x10
Underhand pulldown
--100x10, 120x9, 130x8

Feb. 1st, Sun. BICEPS
One hand preacher curls on machine
--25x10, 35x8, 45x5
Curls w/ bar bell
--45x7, 45x10, 65x4, 45x10
Curls w/ dumb bells
--20x10, 25x10, 30x6
Cable curls on freemotion
--30x10, 30x8, 30x8

Til next time,

Thursday, January 29, 2009

Making it feel real...

5:00am has become the magic least it is three days a week now! Tuesday: posing session, Wednesday: cardio class, and Friday: cardio class, strength training, and measurements. Truly, one of the hardest things about training is getting up that stinkin' early for me especially when it's three degrees outside!! Who wants to get out of their warm cozy bed into a frrrrreeeeeezing car...NOT ME!! It's those kinds of mornings where my dedication and willpower HAVE to kick into overdrive. Sure, I'm fine and ready to go when I'm actually at the studio but, man oh man, it's tough!

This past Tuesday marked our first 5am posing session. It was the first time all of the competitors have been together....a huge group! It was great to see the new faces. Many filled with overwhelmed expressions but that's to be expected at this period. I knew EXACTLY how they felt since it was only last year I was in that very spot of confusion. "It gets easier," as I repeated myself to several different girls only to be met by apprehensive responses. Trust me, it really does. If you've never seen a figure show before, learning how to pose correctly while making it appear effortless is sooooo EXTREMELY difficult. The walk must be smooth yet display a touch of your personality. The transitions between front to side to back poses must be seamless while keeping every muscle from head to toe flexed. It's not one of those things where you can just "wing it" and hope for the best. Like anything, it takes practice practice practice.

NANBF holds a comparison round where the girls from each category and height class walk out on stage together. They are then judged on front, side, and back poses. There is also a "relaxed" pose for when the judges are deciding who to compare and what not. But don't be fooled, the relaxed pose is just as hard as the other poses!! The girls can be on stage for as little as five minutes to thirty minutes all depending on how many participants are involved and comparisons the judges are making. After the line up round, the next segment is the T-walk presentation which I'll mention later. We only focused on the four basic poses in the first session. Oh, and if trying to remember how get into those poses correctly wasn't enough, try to do it in five inch heels!

Jessica and I are the two veterans out of the group and demonstrated all of the poses for the girls. Putting on a suit wasn't as horrible as I imagined; it actually made me excited. Wearing a suit always makes everything more "real." It's funny how natural all of the poses came back to me(took me awhile to do them correctly last year..hell, I flubbed my back pose the first time ON stage)...kind of like riding a bike. Unfortunately, Jessica and I were the only ones wearing one that morning. Michelle and Kristie wanted to hold off until they had enough suits for everyone. They will be buying a few new ones at the Arnold Classics in the beginning of March. Kristie asked me what color I preferred this year and wanting to be completely different from last year, I'm leaning towards red. Can't wait to see what she can come up with!! I'm not required to attend every posing session until really six weeks before show but I think I might just go here and there to help the girls in anyway I can.

Enough for tonight..sweet dreams. I'll list my shoulder work out tomorrow for ya!

Til next time,

Friday, January 23, 2009

Workin' and sweatin'

Hey friends!

Sorry for the tiny hiatus....this week turned out to be a little stressful! Happy Friday, not quite the official weekend for me but oh so close. So measurements this morning were pretty uneventful. My results were more of a trickle this week; not nearly as drastic as the week before but I can't always have huge gains (or I should say losses) every week. I'm continuing the same nutrition ratio and cardio schedule as the last couple of weeks. Kendra's cardio sessions are pretty awesome! Waking up at 5am will NEVER be easy for me but it sure feels good afterwards. Call me crazy, but I love getting soaked shirt sweaty...getting to that point just solidifies all my hard work and the feeling of that tiny accomplishment is so worth it. I'm adding on a Wednesday morning cardio session next week to ramp things up. Hopefully I can drop a couple of pounds doing so.

Next week's a BIG week. It's the 12 week mark...we'll be getting our show suits Tuesday morning (you guessed it at 5am!) at our first posing session. Since I'm familiar with the poses and T-walks, I won't have to attend until the beginning of March again. The idea of getting into a teeny tiny suit is a little definitely humbles me since I'll see exactly what I need to work on.

Tonight my friend, Chris, and I are going with Allison and her husband Craig to the AVP (I'm guessing it's American Volleyball Professionals) pro beach tournament at the Sprint Center complimentary of my best friend Shane. I'm an avid volleyball player and fan so I'm super excited to see some great play tonight! Pictures to come. :)

I'll leave you with my chest and back work outs from Tuesday and Wednesday. I forgot my journal at home when I did my shoulders and arms work out so I'll post those next week! Have a great week!!

170g protein
100g fib. carb
100g starch carb

30 min. 3 days/week.

8.0---6.5---6.5---Sub scapular
17.58%---13.69%---13.11%---BF %
24.96---19.43---18.61---BF lbs.
....-5.52...-.81...Change in BF from previous week
117.03---122.57---123.39---Lean muscle mass

Jan. 20th, Tues. CHEST
Incline bench with barbell
95x10, 135x10, 155x4, 135x6

Flat chest flye with dumb bells
60x10, 80x7, 80x8, 90x6

40x10, 50x6, 50x8

Freemotion low flye
40x10, 50x5, 35x12, 35x12

Jan. 21, Wed. BACK
Seated row
90x10, 115x8, 125x6, 90x9

Lat pull down on machine
75x10, 90x10, 105x8, 105x8

Hyper extensions
Bodyx12, 25x12, 35x10, 35x10

Rhomboid crunch
45x10, 60x10, 80x10, 90x10

Til next time,