hey lady.... I put up some progress pics soooooo WHEN DO WE GET TO SEE YOURS???

hehe.


help me out here Joe!!!!!!!!!!!!!!

_________________
Team FigureRX Athlete
www.allifit.com
AllisonMoyer@allifit.com
allifit@tmo.blackberry.net

I'll do what I can, AlliMo. But unfortunately, I bet the problem she's running into is finding a big enough wide angle lens for the wings/cocktail table.

_________________
http://www.hdphysiques.com

"Hi-Def Bodies in Hi-Def Video"

http://www.myspace.com/hdphysiques

LOL, you guys are funny. I'll see what I can do this weekend....maybe a back shot for you guys if you're nice

ps- Joe, got your phone message...will send you an e-mail

_________________
Team FigureRX Athlete

Hi Erin

Just let me know and I can pick up a super wide angle lens for you

Best

Doug

Wednesday 5/21/08

AM Cardio- 45 minutes treadmill

Conditioning training with Jon-- umm, not even going to try to describe it, but at one point I was slamming a tire with a huge hammer (like a lumber jack, LOL), and at another point I was flipping the huge tire down the road, LOL. It was TOUGH. Mentally though, I needed this workout. Hard to explain, but when I get through these workouts it makes me feel like I an get through anything. So I defintiely feel better mentally today.

Physically, my Back is still about the same, so no routine work (I don't think back flips and back bends would be a great idea just yet....gonna wait til Saturday). My routine practices have been going really well, so I'm not too concerned about missing today, especially since I go tthe conditioning in.
Jon gave me the number of another specialist to take a look at my back b/c he thinks it might be a nerve (we've concluded its not muscular like it was last time)....so hopefully she can help me out, LOL.

_________________
Team FigureRX Athlete

Hi Erin

If it is a nerve you may want to look into deep tissue massage. I have a FBB friend who was treated very effectively with that (in her case shoulder).

Definitely make sure they find which nerve and where the impingement is, since any therapy is dependent on that (although of course you know this LOL).

All the best

Doug

Thanks Doug!
At this point, I'll take any advice I can get and I'm willing to try almost anything. I know the woman that Jon is sending me to specializes in chiro and also deep tissue massage. Jon is great, and he says she's even better , so I'm keeping my fingers crossed that she can help me out.

BTW, anyone in the NJ area that's free this Saturday should come out to BodyGoals in Fairfield, NJ for a Strongman competition. They say they are going to pull a fire truck, LOL. All of the proceeds are going to the Multiple Sclerosis society, so its for a good cause. Check out
http://www.bodygoals.com for more info!

_________________
Team FigureRX Athlete

Hi Erin

Nerves unfortunately seem to take a long time to heal. However if the impingement is removed there should be no problem training through it other than your having to take a little extra care, which you have been doing.

Certainly your workouts have not been suffering at all!

All the best

Doug

I was talking to Mark yesterday, there not going to have a fire truck some kind of insurance issue with the Fire department. They will be pulling an 18 wheeler instead!

WEll, I think the 18-wheeler is just as impressive. That's next up on my list of feats to accomplish, LOL

_________________
Team FigureRX Athlete

Thursday 5/22/08

AM Cardio- 45 minutes elliptical

Back & Triceps

Back

Pull-ups + Good mornings
Cose-grip/v bar x 10 + 45 x 15
Wide grip x 10 + 45 x 15
Reverse grip/narrow x 8 + 45 x 15
Wide Grip/handles x 8 + 45 x 15

T-bar row + Rack Pull-ups
45 x 15 + 15
60 x 12 + 15
75 x 10 + 10

Close Grip cable row + Reverse Grip pull-downs + low back hypers
80 x 12 + 80 x 12 + 20
100 x 10 + 100 x 10 + 20

Triceps

Close grip bench press + Dips + Overhead dumbell extensions
3 sets:
95 x 10 + 10(bodyweight) + 40 x 10

Straight bar press down + overhead extensions (cable)
50 x 20 + 50 x 20
60 x 15 + 60 x 15
70 x 10 + 70 x 10

Abs/core work 12 sets

Cardio- 45 minutes treadmill

_________________
Team FigureRX Athlete

Hi Erin

Have you ever thought about how your doing things like this makes us poor mortals feel?

Have a great holiday weekend

Best

Doug

Sounds like things are going well Erin!!! Some great workouts you're posting!!! We NEED to get together and train- take some shots and treat everyone on these boards to some HARDCORE Erin Alli weightlifting!


lol

_________________
Team FigureRX Athlete
www.allifit.com
AllisonMoyer@allifit.com
allifit@tmo.blackberry.net

Alli, now that sounds like a plan!


Friday 5/23/08

AM Cardio-- 45 minutes treadmill

Shoulders & Hamstrings

Seated barbell press + side laterals
65 x 15
95 x 8 + 10's x 15
105 x 6 + 10's x 15
115 x 5 + 10's x 15
85 x 10 + 10's x 15

Standing barbell Push press (from behind the neck) + alternating rear delt raise from push-up position
85 x 8 + 15's x 10 each arm
95 x 6 + 15's x 10 each arm
105 x 6 + 15's x 10 ach arm

Single arm dumbell push press + front raise
25 x 10 each arm + 15's x 10 each arm
30 x 8 each arm + 15's x 10 each arm
35 x 6 each arm + 15's x 10 each arm

Hamstrings

Standing sigle leg curl
3 sets:
25 x 10 each leg

Single leg SLDL
2x 10 each leg w/ 35 lb kettlebell

Lying Dumbell Curl + Decline glute/ham raises
2 sets:
40 x 10 + 8 (bodyweight)

Abs/Core-- 12 sets

Cardio-- 45 minutes treadmill

I have some updates with regards to my prep, but I will post them later on. Hope everyone has a great weekend!

_________________
Team FigureRX Athlete

I feel sorry for whatever 18-wheeler happens to be standing in your way.

_________________
http://www.hdphysiques.com

"Hi-Def Bodies in Hi-Def Video"

http://www.myspace.com/hdphysiques

catching up...

Saturday was a routine practice day. Went pretty well. Back was a little sore but tolerable.

Sunday 5/25/08

AM Cardio- 60 minutes treadmill

Chest & Biceps

Incline dumbell press + Decline push-ups (feet on bench)
35's x 15 + 15
40's x 10 + 10
45's x 10 + 10
50's x 10 + 10
55's x 8 + 10 (I think this ties a PR )

Decline barbell press + Incline push-ups on kettlebells
3 sets:
115 x 8 + 10

Cable flyes
30 x 15
40 x 10
50 x 7
25 x 15

Cable Preacher Curl + Dumbell curls
30 x 20 + 10's x 20
40 x 15 + 12's x 15
50 x 10 + 15'x x 10

High cable curls + Straight bar cable curl
3 sets:
25 x 15 + 30 x 10 (1 rep = full rep + half rep)

Abs/Core= 12 sets

Cardio-- 45 minutes treadmill

_________________
Team FigureRX Athlete

Prep Updates....

So I'm 6 weeks out now, and my diet changed this week. High protein, moderate fat and very low carb monday-saturday with Sunday as a "carb-up" day. It's pretty tough, but its very similar to what I did going into Team U last year, so I know it works for me.

My training is staying the same for one more week (gives me a chance to get used to the diet without changing too much all at once).
As of next week, I'll be going in a completely different direction, with my main focus being on conditioning. I will be working with Irina Veselova 2x per week, and hopefully Jon 2x per week as well...

So, as of next Monday my training split will look something like this:

Mon- Lower body conditioning w/Irina
Tues- Upper body conditioning w/Irina
Wed- Routines + conditioning w/Jon
Thurs- Lower body Heavy
Fri- Upper Body Heavy
Sat- Routine + conditioning w/Jon
Sun OFF (or routine work/posing as needed)

Cardio will probably stay the same for the next week or so, and then start to decrease as I get closer to the show, depending on how lean I am.

I've never done this style of training, so I'm actually pretty excited to be doing something new/different.

_________________
Team FigureRX Athlete

Monday 5/26/08

AM Cardio- 60 minutes elliptical

Quads/Calves

Squats
95 x 12
135 x 10
185 x 8
225 x 5
185 x 8
135 x 10
95 x 12

Walking lunges + Plie squats
6X
10 walking lunges w/20's + 10 plie squats w/53lb kettlebell

Single leg squat off box
3x each leg
10 squats w/20lb dumbell + immediately 20 fast stepups

Single leg extensions
3x
40 x 15 each leg

Squat machine calf raise + immediate body weight calf raise
6 sets
45/side x 15 + 15
(3 different foot positions)

Abs/Core- 12 set

Cardio-- 45 minutes treadmill

_________________
Team FigureRX Athlete

Tuesday 5/27/08

AM- Routine practice

Training w/Jon.....actually more like rehab and stretching b/c my back was bad again today

Cardio- 45 minutes treadmill

_________________
Team FigureRX Athlete

Wednesday 5/28/08

AM Cardio- 60 minutes elliptical

Back & Triceps

Pull-ups + Good mornings
3X
10 + 45 x 15

Barbell Rows + Hammer Strength High Row
3X
105 x 10 + 70/side x 10

Seated Cable rows + low back extensions
3X
100 x 10 + 20

Tricep overhead extension machine + Press down machine (dips)
40 x 20 + 150 x 20
60 x 15 + 165 x 15
80 x 10 + 180 x 10

Rope extension + overhead extension
2X
45 x 15 + 45 x 15

Cardio-- 30 minutes treadmill

_________________
Team FigureRX Athlete

Thursday 5/29/08

Am Cardio-- 20 minutes elliptical + 20 minutes jog + 20 minutes elliptical

Shoudlers & Hamstrings

Shoudlers:

Barbell push-press (from the back) + Rear delt raise
95 x 10 + 15's x 15
115 x 7 + 15's x 15
125 x 4 + 15's x 15
95 x 10

Single arm Dumbell push-press + Full range side lateral (from squat w/dumbell at opposite foot) + slow side lateral
30 x 10 each arm + 20 x 10 each arm + 10 x 10 each arm
35 x 8 each arm + 25 x 8 each arm + 10 x 10 each arm
40 x 6 each arm + 30 x 6 each arm + 10 x 10 each arm

Standing barbell press + Assisted handstand push-ups + Front plate raise
2X
75 x 8 + 10 + 35lb plate x 8

Hamstrings

Lying curl + Kettlebell "swing" (like a stiff leg dead lift w/wide & turned out stance)
60 x 15 + 35 x 15
75 x 12 + 35 x 15
90 x 10 + 35 x 15

SLDL w/barbell + Glute/Ham raise on decline bench (assisted)
125 x 15 + 10
125 x 10 + 10
125 x 10 + 10

Abs/Core work- 10 sets

Cardio-- 45 minutes treadmill

_________________
Team FigureRX Athlete

Hi Erin

That personal record on the DB press is quite impressive, especially since you are dieting.


In changing your workout to 'conditioning' will you be doing more aerobics or higher volume ( more reps lighter weights) weights or both?

Best

Doug

Hi Erin,

I started up a Houston Pro forum at my board. I guess they haven't received your entry forum yet as they don't have you on the list (updated May 27th).

http://www.siouxcountry.com/forumdisplay.php?f=66

_________________
Women's Bodybuilding, Fitness, & Figure...

Hi Sioux!
I just got my contract back in the mail yesterday, so thats probably why I'm not on the list yet.....but no worries, I'll be there!

_________________
Team FigureRX Athlete

Cool!

_________________
Women's Bodybuilding, Fitness, & Figure...

Friday 5/30/08

Am Cardio- 45 minutes elliptical

Workout- Training with John. Did this exercise he called "bears" wich was one of the toughest things I've ever done. It was essentially a clean to a front squat to a shoulder press (press the bar up as standing up), to a back squat to a shoulder press from behind and bac down......all done as one smooth motion (well, it was supposed to be, LOL). I also do this other combination with a heavy sandbag that they drew a face on and named "wilson." It involves a kickback to pushup, back in, row the bag, clean it and overhead press is, then back down and repeat....
I promise we will take some video of this in the next few weeks

PM cardio- 45 minutes treadmill....incline intervals and running intervals

Oh, and Doug...I honestly have no idea what the "conditioning" workouts with Irina are going to entail. She has experience working with MMA fighters for conditioning, so I have a feeling it will be NONSTOP and very tough, but I do not think she is going to keep the weights "light."
But we shall see....I'm excited for the change!

_________________
Team FigureRX Athlete

Becareful Irina is the Terminator

Yea, you would know, LOL...

Saturday 5/31/08

AM Workout:

Squat + Flat Bench Press + Dead Lift + Dumbell Jerk + Pull-ups
95 x 12 + 95 x 12 + 95 x 12 + 25's x 12 + 10
135 x 10 + 115 x 10 + 135 x 10 + 30's x 10 + 10
185 x 8 + 125 x 8 + 135 x 10 + 35's x 8 + 10
205 x 6 + 135 x 6 + 135 x 10 + 40's x 6 + 10

Cardio- 30 minutes worth of pulling a weighted sled and flipping a massive tire

Routine Practice

_________________
Team FigureRX Athlete

Hey Erin!
Looks like some interesting training going on there! What kind of "conditioning" training do you do with Irina?

I'm stoked to see what you post!

So does this mean if I come up there to train we can sled pull and flip tires?? lol

xoxo MISS YA

_________________
Team FigureRX Athlete
www.allifit.com
AllisonMoyer@allifit.com
allifit@tmo.blackberry.net

Damn, I'd LOVE to get THAT on video!

_________________
http://www.hdphysiques.com

"Hi-Def Bodies in Hi-Def Video"

http://www.myspace.com/hdphysiques

Alli, if you want that kind of workout you'll have to come up on a Saturday, b/c Jeff and I go up to BodyGoals in Fairfield, NJ to train with Jon, and thats where I do all that fun stuff......but you are more than welcome to come up....they're really my favorite workouts b/c they're so hard, but a lot of fun.
With Irina I do a full lower body and full upper body workout. It's almost all supersets focusing on any "problem" areas for me, but she really kills me. Non-stop, No Rest, and about a million drop sets. It's one of those, when I feel like I can't do even one more she says "10 more please" LOL

_________________
Team FigureRX Athlete

Ok, sorry I have been MIA so far this wek, but it has been quite a challenging week with my new workouts, and I've had literally no time to sit down and get caught up here.

Soo, quick summary--

Monday- 45 minutes AM Cardio-elliptical
Lower body training w/Irina (not going to write this out b/c to be perfectly honest, I don't even know the reps/weights that we used....I lost count of everything, LOL)
45 minutes treadmill

Tuesday- 45 minutes AM Cardio-- elliptical
Upper body training with Irina
30 minutes treadmill

Wednesday- AM workout with Jon- Did a lot of core work, push-up work, slide board work (which I suck at....definitely fell on my ass once...but sorry, we didn't get that on video, LOL), etc-
Routine Practice
45 minutes treadmill

These past 3 days kicked my ass...but in a good way. Today I will train lower body again, on my own. Tomorrow will be upper, and then Saturday routine training and conditioning with Jon. On this new split I actually get to take Sundays off, which is nice, but I will probably still do some routine work, just because thats something that I can never do too much of...


My body has shown some pretty dramatic changes in the past 2 weeks. It's like lal of a sudden at the 6 week point, everything started to come together. Abs are finally coming in nicely, and my waistline is down...legs seem to be maintaining fullness, so I'm really hapy about that. And my routines are really coming along well and my back has calmed down quite a bit, so I'm pretty happy with where I'm at. I definitely need to keep up this pace right into the show.....just over 4 weeks left....where has the time gone???

_________________
Team FigureRX Athlete

Thursday-- 6/5/08

Am Cardio- 45 minutes elliptical

Lower Body

Squats
95 x 10
135 x 10
185 x 8
205 x 6
225 x 4
185 x 8
135 x 10

Stiff Leg DeadLifts (Barbell)
95 x 10
135 x 10
165 x 8
185 x 6
205 x 4
135 x 10

Walking Lunges w/45lb plate held overhead
3X 10 each leg

Kettlebell deadlift
3 x 10 w/53lb bell

Single leg ham curl (standing//machine)
2 sets 10 each leg squeeze and hold at top w/25

Abs- 8 sets

Cardio- 45 minutes treadmill

_________________
Team FigureRX Athlete

Glad to hear all of that great news, Erin. If everything is already coming together, and you've still got 4-5 weeks to go, you gotta be feeling good about that! I'll do my best to get to Houston and see ya (and shoot ya!) but just can't make any guarantees yet. Lot's of stuff keeping me busy right now.

_________________
http://www.hdphysiques.com

"Hi-Def Bodies in Hi-Def Video"

http://www.myspace.com/hdphysiques

Hi Erin

Great to hear that everything is coming together.

I have no doubts you will come into Houston in your best shape yet.

All the best

Doug

Friday 6/6/08

AM Cardio- 45 minutes elliptical

Upper Body

Incline Bench Press + Wide Grip T-Bar Row (supported)
95 x 10 + 45 x 10
115 x 8 + 70 x 8
125 x 7 + 90 x 7
135 x 5 + 115 x 6

Incline Dumbell Flyes + Close Grip pull-ups
25's x 12 + 10
30's x 10 + 8
35's x 8 + 8
40's x 6 + 8

Arnold Dumbell Press + Side Laterals
30's x 10 + 10's x 10
35's x 8 + 15's x 8
40's x 6 + 20's x 6
40's x 6 + 25's x 6 + 10's x 10

Reverse grip front laterals
3X 10 w/15's

Tricep extensions (rope) + Cable bicep curls
40 x 20 normal + 20 overhead + 40 x 10 drop to 30 x 10 drop to 20 x 10 + 10 d-bell curls (10's)
50 x 15 normal + 15 overhead + 20 x 20 + 20 dumbell curls (10's)
60 x 10 normal + 10 overhead + 40 x 8 + 8 dumbel curls (20's)

Abs-- 8 sets

Cardio-- 45 minutes treadmill

_________________
Team FigureRX Athlete

I have no doubt either- and as crazy as it sounds I'm so stoked for you. Knowing how serious you are about your competing and knowing what an awesome athlete you are- I SO am excited for you to do this!!! I just wish I had the money to afford to to fly down there to see you compete in person!!!!!!!

_________________
Team FigureRX Athlete
www.allifit.com
AllisonMoyer@allifit.com
allifit@tmo.blackberry.net

Thanks Doug...that's what I'm hoping for!


And Alli, thank you sooo much, that really means a lot to me. This is the hardest I've ever trained, but its crazy because I'm loving all of it! As long as things stay on track, I do think I will bring my best package yet.....and I will make sure Jeff takes video of my routines in Houston so we can post them here
...And then its your turn! Vegas is 2 weeks later, and I cant wait to see you rock that stage!

_________________
Team FigureRX Athlete

haha I know, and don't get me wrong I'm excited, but for the first time since I did my first competition at 19, I'm feeling N E R V O U S!!! It'll be my first national level show and I'll need to work hard on presenting confidence cause I'll be sweating in my heels lol.

_________________
Team FigureRX Athlete
www.allifit.com
AllisonMoyer@allifit.com
allifit@tmo.blackberry.net

Girl, don't be nervous, you are going to look fabulous! And one of the best things you got going for you (amongst everything else), is that confidence you have!! You gotta really let it shine on stage!

I'm starting to get the "anxious" feeling. Last week, I was thinking, oh crap, only 5 more weeks....and now, I'm like, geeez, 4 more weeeeks. I'm really excited to be getting back up on stage. I hope these 4 weeks fly by!

Oh, and my workouts this weekend::

Saturday
AM Cardio-- 45 minutes treadmill
Conditioning with Jon-- (weight tree run, amongst other things, LOL ask JEff )
Routine practice

Sunday
Routines practice
45 minute running intervals on treadmill

Tomorrow starts it all over again....3 more weeks left of this intense training.....almost there!!

_________________
Team FigureRX Athlete

Hi Erin

You have nothing to be anxious about, you have made great progress in your training and I am sure your routine will be super. (but some anxiety can be good, especially if it motivates you to maintain your intensity)

Best

Doug

Yea, its a good anxious....like I don't want to wait four more weeks, I'm ready to get out there now, LOL....well, not quite, but thats how I feel

Monday 6/9/08

AM Cardio- 45 minutes elliptical intervals
Training- Lower body w/Irina----> killer!
Cardio-- 30 minutes treadmill

_________________
Team FigureRX Athlete

Hi Erin

Sounds like if you are not yet ready you are extremely close.

Does "tiger eyes" come from "eye of the tiger"?

Best

Doug

Erin is ready to go!!!!!