So here it is...my official contest prep journal for the 2008 season

It's been a little while since I've posted, so let me get everyone up to date on what's going on, and what things are looking like fo rhte next few months.
After the Arnold, I took 2 weeks completely OFF from training and "planned eating." I can't remember the last time I've done that, so it was probably a great thing for my body (even though it drove me nuts, mentally, LOL).

As of this week, I am 16 weeks out from the Houston Pro, and I have started my "pre-dieting/training" phase. Basically, I am following a "clean-up" diet that is pretty high in carbs, just getting back into the dieting mode. I am doing circuit training with weights 3x per week, and gymnastics and/or routine training/conditioning 2-3x per week.

So the next few weeks won't be too exciting, but things will start to get much more intense at the 13 week out point.....I'm actually looking forward to it!

I'm going to try to post often, but I must admit right off the bat, I might not be as consistent with it as I was in the off-season. When I get into my "zone" during my prep, I actually try to stay away from the boards and focus only on what I need to do (and not read about what everyone else is doing...because sometimes it can mess with your mindset). Also, I tend to go right to bed when I get home at night, so I don't spend nearly as much time on the computer. But I will do my best to keep this updated

_________________
Team FigureRX Athlete

Monday 3/17/08

I went in and did a gymnastics workout today. Lots of basics and drills. My skill level is actually ahead of where I thought I would be, and I can already do all but one element from last years routine. Of course I plan on doing new stuff in this year's routine, but its a good starting place or me.
I also did a conditioning circuit, and this is where I'm going to need the most work. Strength wise I'm good, but my cardio endurance is low right now. I completely expected that though, and thats why my contest prep training is geared more towards conditioning than anything else. I know that I have a lot of work to do here, but I also know that as I get in better shape, everything will get easier.
I'm very impatient, but I also do realize it's a process, and I look forward to pushing through this and seeing my progress in the next few weeks.

_________________
Team FigureRX Athlete

Tuesday 3/18/08

Ahhhhh....nothing like the total body soreness that comes after the first gymnastics workout of the season . From my forearms down to the muscles in my feet.....everything is sore, especially my core. It really doesn't matter how strong you are, nothing prepares you for gymnastics besides doing gymnastics, LOL. I swear, the only thing that ever makes my abs sore is the first day of back handsprings and layouts. I'm moving a little slow today, but it's a great feeling (well...maybe not, LOL).

I trained shoulders, chest and triceps in circuit style today:

Group 1
Barbell Overhead Press + Incline Dumbell Press + Dumbell Skull Crushers
65 x 15 + 35's x 15 + 15's x 15
85 x 12 + 40's x 10 + 15's x 15
95 x 10 + 40's x 10 + 15's x 15

Group 2
Hammer Strength Incline + Hammer Strength Overhead + Bench Dips
70/side x 8 + 45/side x 8 + 20
70/side x 8 + 45/side x 8 + 20
70/side x 8 drop to 45/side x 8 + 50/side x 5 drop to 25/side x 10 + 20

Group 3
Cable Flyes + Push-ups + Straight Bar push-downs
30 x 15 + 15 + 50 x 15
30 x 15 + 15 + 50 x 15

Group 4
Dumbell Side laterals + Machine Rear Delts + Cable Front raises
15's x 15 + 60 x 15 + 25 x 15
15's x 15 + 60 x 15 + 25 x 15

Abs:
Leg Raises + Ball Crunches + Trunk Twists X 3

Cardio--20 minutes-- 10 on elliptical + 5 minute run (increasing from 5.5 to 6.5 to 7.5 and back down), finish out walking

I also had my routine choreographed today (took about 3.5 hours, which is actually pretty quick for me---I'm a slow learner and my choreographer is very picky, LOL). I think its going to be really good, but it's going to be really hard b/c it is pretty much non-stop start to finish......definitely going to have to work my ass off to build up my conditioning for the routine--- the idea is to not just make it through, but to make the routine look effortless--- long way to go, but can't wait to get to the finished product.

_________________
Team FigureRX Athlete

Wednesday 3/19/08

Just did routine choreography and flexibility today. I was beat after yesterday, and today was going to be an off-day, but in order to make sure I have the choreography all down, I needed to go in and practice it, piece by piece, like a hundred times. I think my gymnastics coach knows my music by heart now.....he's going to be sick of it by the time I'm done, LOL. But I do have everything all set. Now, as the weeks go on, i will started adding individual skills into the routine until it is complete. My goal is to be able to perform the routine in full by 6 weeks out (minus one element), so that I have 6 weeks to really perfect the performance. I already love it though, and it's going to be really FUN to perform

I'm still sore by the way

_________________
Team FigureRX Athlete

You can never get sick of your new music for your routine its AWESOME!!!

Hi Erin

Even though you are cutting back that workout is still very intense.

Can hardly wait to see your new routine and hear your new music.

Thanx for keeping us all apprised of your progress.

Best

Doug

Doug, its funny you mention that...

I've come to the conclusion, after these past few days, that the entire concept of "take it easy" or "ease back into it" is completely over my head. Apparently my brain only has 2 functions: 100% all out or nothing at all. So even though the intention going into the workout is to not go "too crazy," somehow I always end up finding a way to even make easy crazy....if that makes sense, LOL.

My leg workout today was a perfect example...

Thursday 3/20/08

Quads/Hamstrings/Glutes

Group 1- QUADS (3 times thru--weight/reps same all 3 sets)
Barbell Squats (wide stance with slight turnout): 135 x 15
+
Hack Squat (feet and knees together): 2 plates/side x 15
+
Extensions : 70 x 15


Group 2- HAMSTRINGS (3 times thru--weight/reps same all 3 sets)
Lying Ham Curls (propped up on hands): 60 x 15
+
Power Squat (wide/turned out): 2 plates/side x 15
+
SLDL w/dumbells: 40's x 15 (1 set turned out, 1 set turned in, 1 set parallel)


Group 3- GLUTES (2 times thru--weight/reps same on all sets)
Single Leg Vertical Leg Press: 35/side x 10 each leg
+
Butt Blaster (small ROM, squeezing each rep): 50 x 15 each leg
+
High Step-ups w/ dumbells (2 boxes stacked on each other ):
20's x 10 each leg

For some reason I got that "I think i might lose my breakfast" feeling after my 2nd set of step-ups, so I decided to call it a day

Cardio-- 15 minutes elliptical to get the Jello feeling out of my legs
+ 5 minutes run (increasing from 5.5 to 6.5 to 7.5 to 8 and back
down)
I won't run for more than 5 minutes at a time, and I really try to push the speed (I used to go up to 10.5, but I'm not quite there yet, LOL). Its really not for "fat burning" right now but more for routine endurance. As my cardio time goes up I will add more 5 minute intervals, alternating between running and incline walking, and hopefully getting that speed up.

Abs: Roman Chair + Twists + Lying Decline Candlesticks X 3

_________________
Team FigureRX Athlete

This is kind of random, but I just had to post....

I want everyone to go check out this little future fitness star

http://www.youtube.com/watch?v=h6tvYCBztB0

Courtney is one of the gymnasts coached by my choreographer, Maggie Haney. I remember Courtney as a tiny little 5 year old, just learning cartwheels....and now she just won the NJ Level 9 State championships as an 11 year old. In gymnastics, they break the athletes down into age groups, and there is no "overall," but if there was, Courtney would have won, because she had the highest all-around of the entire meet. For those not familiar with gymnastics (which is probably everyone, LOL) Level 9 is the second highest level in USA gymastics before "Elite" (which is the girls you see on TV).
Courtney is a sweetheart, and I"m so excited for her, and she was so excited to be on Youtube, LOL. Her next stop is the level 9 regionals, and then hopefully nationals.

AND, you can't really tell in the video, but this girl is ripped! Great genetics

_________________
Team FigureRX Athlete

Hi Erin

"take it easy' is definitely over your head LOL.

Next time I see you I will have to give you pointers from a master - me!

Glad to see your training going so well, and also a great video of Courtney. She definitely is a future star.

Best

Doug

PS - is your injury 100% healed up now, or are you still training through it?

Things have been busy lately, but let me try and catch up here....

Friday 3/21/08
I did more gymnastics training and conditioning. Again skills were right where they need to be, but conditioning is a little behind. The good news, is things already felt easier than on Monday, so that is a good sign

Saturday 3/22/08
Back, Biceps, Calves

Back:
Superset 1:
Close Grip pull-ups (not extending all the way down) + Lower Back extensions
2 sets each-- 8//25

Superset 2:
Hammer Strength High Row + Seated Machine Row
3 Sets : 70/side x 12 + 35/side x 12

Superset 3:
Reverse Grip Pull Down + Seated Close Cable Row
3 sets: 80 x 12 + 70 x 12

Superset 4:
Plate loaded Preacher Curls + Machine Calf raise
3 sets: 45 x 15 + 100 x 15

Superset 5:
Dumbell Curls + Machine Calf Raise
3 sets: 15's x 15 + 100 x 15

Abs: Hanging Leg Raises + Decline Crunches + Twists X3

Cardio-- 20 minutes Treadmill walk/run

_________________
Team FigureRX Athlete

Hope everyone had a nice Easter!
We had family over for breakfast and my mom made a nice dinner (that I was actually allowed to eat). Right now Sunday is a cheat day for me, but I try not to go overboard. I ate pretty normal all day and then had my mom's dinner, which was actually pretty healthy...
Bruschetta stuffed chicken + pasta + spinach salad (my brother's girfriend made this one) w/chopped strawberries, grapes, almonds and feta cheese......the salad was the only thing I had second servings of because it was really good, LOL.
Right now I'm allowed to have a small dessert on Sundays if I want to, but I chose not to. I swear, I'm a sugar addict, so I'd rather just stay away from it....but I have two more Sundays to change my mind before it becomes completely out of the question

My dad bought a VHS to DVD recorder, and he broke out some really old home videos to show the family on Easter morning.....we have a whole tape of "big events" of 1987 (I was 2-3 years old, and my brother was 4-5)....sooooo funny. I was also watching my first year of gymnastics competitions--I was 8...one day I will put these up on youtube for everyone to have a nice laugh

I actually also went into the gym today, just to get in some choreography and routine practice...nothing major, but I knew there would be no one in the gym, so I could play my music 8000 times and just go over everything again and again.

_________________
Team FigureRX Athlete

Ok, just about caught up:

Doug, to answer your question, my back is a ton better than it was at the end of my off-season training, but it still bothers me now and then, but as of right now it's not hindering my training in any way, so I'm happy with it.

Monday 3/24/08

Gymnastics skills/conditioning:
For this workout I did 5 of every skill/combination that I am putting in my routine to the extent that I'm able to do it right now (for example, I do all of my tumbling onto soft mats, and one of my strength elements in a modified way).
Then I did the conditioning circuit that was posted on the wall for the level 9's and 10's at my coaches gym....well, I tried to do it at least--here is what I did, just so you guys have an idea of what I'm doing when I say gymnastics conditioning:

Each Group 2x:

Group 1
Rope Climb
Hollow/Arch Rocks on floor x15 each
Squat Jumps on pit mat x25

Group 2
Pull-ups x10
V-ups x 15
Sprints on vault runway x 5

Group 3
Dips on parallel bars x 10
Alternating Crunches x 30
Single leg toe jumps x 30 each foot

Group 4
Handstand push-ups (against wall or bar) x 20
Hanging Straight leg lifts x 10
Candlestick roll up straight jump x 10 (roll down on back to where feet are pointed stright up to ceiling, roll up without hands ro stand and jump straight up)

Group 5:
Wall press handstands x 8
Hanging Sit-ups x 10 (hang with the back of your legs from the bar--like a kid on the monkey bars--and do sit-ups)
Jumping lunges x 30

Then I did 20 minutes of cardio on the elliptical and some extra abs

_________________
Team FigureRX Athlete

Tuesday 3/25/08

Shoulders, Chest and Triceps

Group 1--> rest each time thru after 4th exercise
Overhead Barbell Press + Side laterals + Machine Press + Front Raises
3 sets:
95 x 10 + 15's x 10 + 45/side x 10 + 10's x 10


Group 2--> rest each time thru after 3rd exercise
Hammer Strength Incline Press + Incline Flyes + Kettlebell push-ups
3 sets:
70/side x 10 + 25's x 10 + 8 each arm (one arm on ground, other arm
on bell handle--kind of a one-
arm push-up drill)

Group 3--> nonstop, no rest at all
Wide Grip upright rows + single arm bent over laterals
3 sets:
55 x 20 + 20 x 15 each arm

Group 4--> nonstop, no rest at all
Machine Flyes + Machine Wide Press
3 sets:
50 x 20, 15, 10 + 120 x 20, 15, 10

Group 5--> nonstop, no rest at all
Tricep Rope ext. + Overhead ext. Machine + 2-arm Dumbell kickbacks
3 sets:
50 x 20, 15, 10 + 50 x 20, 15, 10 + 10's x 20, 15, 10

Abs: Roman Chair leg raise + machine crunches + twists x 3

Cardio-- Treadmill 20 minutes walk/run

_________________
Team FigureRX Athlete

Wednesday 3/26/08

Just did some routine choreography and flexibility today.....nothing exciting


Thursday 3/27/08

LEGS!

All Supersets:

Hack Squat (feet together) + Extensions
2 plates/side x 15 + 70 x 15
3 plates/side x 12 + 90 x 12
4 plates/side x 10 + 110x 10

Leg Press (wide and turned out) + Alternating side lunges
3 plates/side x 15 + 45 lb Bar x 10 each way
4 plates/side x 12 + same
5 plates/side x 10 + same

Lying Ham Curl w/dumbell + SLDL w/dumbells
30 x 15 + 40's x 15
35 x 12 + 45's x 15
40 x 10 + 50's x 15

Power Squat + Walking lunges w/dumbells
2 plates/side x 15 + 20's x 20
3 plates/side x 12 + same
4 plates/side x 10 + same

Glute/Ham Raises + Seated Ham Curl
2 sets:
10 (bodyweight only) + 135 x 10

Butt Blaster:
2 sets of 20 on each leg w/ 50lbs

Abs- Hanging Leg Raises + Twists X 4

Cardio-- 20 minutes treadmill incline walk/run

_________________
Team FigureRX Athlete

Hi Erin

Great to hear your back is doing well!

Thanx for posting your gymnastics training routine. I literally had no idea how fitness competitors incorporate that with their training, I anticipate learning a lot from this and your future posts.

Regarding your weight workouts, it does not seem you have dropped the intensity very much. I have a quick question in that regard. Do you find that the gymnastics type training impacts your recovery from the weight training, or vice versa? To me that seems to be one of the toughest aspecs of fitness training relative to BB or fig training - you have to on one hand have a physique that would be competitive on a fig stage yet at the same time perform incredible athletic moves on stage.

Best

Doug

Hi Doug!

Glad to see you are still following along

I think the reason why I have taken a liking to fitness so much is that you not only have to look fit, you actually have to be fit. It is not solely about how you look, but also what you can do.
I have no idea if other competitors train how I do, but this worked for me last year, so we are going with the same plan this year...

The way my seasons are structured allows for me to focus more on building my physique during the off-season, and more on functional training during my preps.
Right now, my training goals are to burn fat while maintaining muscle mass, and also to develop the stamina and functional strength/endurance needed for my routine. Weight lifting wise, I was stronger than ever at the end of my off-season, but I am not able to properly perform my main strength elements for my routine because it is a different kind of strength and also, body weight plays an important role (my butt weighs too much to lift it over my head right now, lol).
As I get in better shape from the more functional style of training, all of my routine elements and the routine itself will become easier (its a process, just like building up your squat or bench press).

Of course, I still pay close attention to my physique during my prep, and will make changes in my training based on the changes in my body from week to week (for example, if I start to lose too much size in my legs, I will start to heavier again on my core leg exercises, like squatting). But the goal will not be to build muscle (that is what my incredibly long off-season was for, as you saw )

Right now I'm doing a lot more gymnastics than I will once I start my "Real" prep, just to really get back in the swing of things. In a few weeks, my routine training/conditioning will most likely be twice per week (until a few weeks out from the first show, when conditioning will really pick up).

I typically dont find that one training hinders the other, although, there are times when gymnastics is more difficult because of the body part I trained the previous day (for example, press handstands are hard when my shoulders are tired from the previous workout, LOL). But I usually just push through it and do the best I can with it for that day, even if it means modifying how I pratice the routine skills (even doing modified practice on a tired body part makes it stronger/easier for the next time).

And I guess my weight training is still intense because I just can't bear to lift wimpy weights in the gym LOL. But I do try to keep my pace up right now, because again, I'm trying to build endurance, so if I need to drop the weight to keep a faster pace, I will (although I try hard not to ).

I think the fact that I am not lifting as heavy and also that gymnastics conditioning is a completely different training than weight lifting (I am not trying to build muscle at all with this training), makes my recovery time shorter for each body part....but like I said, in a few weeks my training will look more "typical" with a 4-5 day split and 2 routine days (I think).

I'm also eating a lot of carbs right now, which really helps (and surprisingly, even with the high carbs, my weight is already coming down nicely).

Whewww, that was long....but hopefully it answered your questions and shed some more light on my approach.

_________________
Team FigureRX Athlete

Hi Erin

Yes I am still following along.

Sorry about the delay in replying. Once again thank you for the great detailed answer! Your answer is the first time I have ever read a fitness athlete describe in detail how they work the weights and the gymnastics/routine training together as contest time approaches.

That is interesting that the gymnastics training does not impact the weight training and vice versa. Do you think that is mainly because you are hitting different muscle groups or because the gymnastics training is more power oriented than the weight training?

I know from personal experience that cardio, which is very different than either weight or gymnastic training, can impact negatively on lifting - but that may be just because I am a wimp! However I have heard the same from some FBBS, so there may be something to it.

Best

Doug

Catching up on everythng from the past few days....

Friday 3/28/08- routine training/conditioning

Saturday 3/29/08- Back/Biceps/Calves

Pull-ups // Hypers
3 sets
8 (3 different grips) // 20

T Bar Row // Smith Bar incline Pull-ups
3 sets:
45 x 15 // 15 (bodyweight)

Close grip pull-downs // Cable Rows
3 sets:
80 x 15 // 70 x 15

Standing Calf Machine
60 x 10 + 80 x 10 + 100 x 10 + 120 x 8 + 140 x 7 + 160 x 7
rest 45 seconds
160 x 8 + 140 x 8 + 120 x 8 + 100 x 10 + 80 x 10 + 60 x 10 + 40 x 10

Preacher Curl + Dumbell Curls
5 sets--all done in "21" style (5 bottom half reps + 5 top half reps + 5 full reps)
25 x 15 + 10's x 15

Standing Single leg calf raise
4 sets 15 each foot

Abs: Hanging Leg Raise + Crunches + Twists X 3

Cardio-- 20 minutes incline walking

_________________
Team FigureRX Athlete

Monday 3/31/08

Gymnastics/Routine
3 x each skill
3 skill sets (each skill from the routine done in a row in the routine order)
3 "dance thru" routines--choreography only
Conditioning circuit


Tuesday 4/1/08
Shoulders + Chest + Triceps

Shoulders-1
Smith Overhead Press + Hammer Strength Press + Dumbell Press
30/side x 10 + 45/side x 10 + 30's x 10
30/side x 10 + 45/side x 8 + 30's x 7
30/side x 10 + 45/side x 8 + 30's x 6

Shoulders-2
Side laterals + Front Raises + Bent over Raises
3 sets
15's x 15 + 10's x 15 + 15's x 15

Chest -1
Incline Hammer Strength + Incline dumbell flyes + presses (without putting dumbells down)
70/side x 10 + 25's x 10 + 10
70/side x 8 + 25's x 10 + 6
70/side x 8 + 25's x 8 + 6

Chest-2
Cable Flyes + Bench Push-ups
2 sets:
40's x 12 + 20

Triceps
Rope extensions + Overhead dumbell extensions
3 sets:
50 x 15 + 40 x 15

Single arm dumbell extensions (3 different variations)
10 x 10 each arm each way

Abs:
Decline leg raises + roman chair + decline situps + twists X3

Cardio- 20 minutes incline walking

_________________
Team FigureRX Athlete

Doug,
I guess maybe some of the training affects the other, but not to the extent that either hinders or is detrimental to the other. For example, my hamstrings were incredibly tight last Friday when I went to do my routine practice (from training legs the day before), so it took me a little longer to stretch and get going.

I think part of it also, is that the gymnastics I do in my routine is pretty easy for me. The ROUTINE as a whole is definitely NOT easy, but most of the individual elements are things I've done thousands of times before...
If I were trying to throw triple twists or double pikes for tumbling, now THAT would be a different story, LOL>

I will be getting my new diet/training split in the next day or two for the "official" start of my prep on Monday......I heard a little rumor that I will be doing two days on, one off....with the "off" being some sort of routine training. So we'll see how that all works out. I'll defintiely keep things updated

_________________
Team FigureRX Athlete

Wednesday 4/2/08

Just did some routine choreography today. I actually have been attempting to take it a little easier this week because I know that the intensity of everything will go up quite a bit next week. And I want to make sure that my body is ready to take the beating. I've been doing some extra rehab for my back this week, and hit up the chiropractor a few extra times, just to make sure things are feeling great to start on Monday.

The "official" start of my prep is this upcoming Monday...these last few weeks have just been a warm-up, lol.
I was talking to my trainer yesterday and he mentioned he was just about finished with my starting plan.....I asked him if it was hard, and he just gave me this evil smile and said "you can handle it."

I'm excited to get going, I've already seen some decent progress, and I haven't even really started yet. I know its going to be hard, but I'm up for the challenge

On another note, I found out last night that I got picked for the April sponsorship award at femininebodybuilding.com, so that's REALLY cool, and I'm definitely super excited about it.

_________________
Team FigureRX Athlete

Hi Erin

First off big CONGRATS on your sponsorship award!!!!!

Thank you for your answer to my question as well as continuing to keeping your journal up to date. To me the combination of routine and physique training is the most fascinating, since so many different elements have to be brought in. It will be especially interesting to see how your training goes now that you are stepping everything up next week, and also whether you need to make any adjustments based on how you are progressing.

I think you are very fortunate in the elements are easy for you! I remember the days before figure when the gymnastic elements were the biggest source of misery (and complaints) for most of the competitors. IMO you definitely have what it takes to be a winner of a major international show soon. Your routines are sensational and you also have the natural elegant lines to stand out in the physique portions.

Anyway have a great rest of the week and I look forward to seeing you progress to an O qualification!

Best

Doug

Doug, you're the best! Thanks for all the kind words.

The gymnastics background definitely helps, and thats why I have the luxury of not doing routine training in the off-season (for now). But that's also why I suggest to anyone that wants to give fitness a try, to use what they are good at. I happen to be good at gymnastics, so thats what I put in my routine. There are a lot of things I'm not good at (i.e. hip hop dance, aerobics or keeping any kind of a rythm), so I don't include those types of things in my routine. I think as long as you can find what you're good at and create something entertaining, gymnastics is not necessary.

But I couldn't imagine trying to learn back flips while also prepping for a show. They always say it's best to learn gymnastics when you are young because you are less fearful....Most of the things I competed as a gymnast I learned by the age of 13, and then spent the rest of my years trying to perfect everything (because it's easy to learn things, but much more difficult to make them look perfect).

And speaking of making adjustments, I was already told by my trainer to keep things as heavy as possibly for my leg workouts because I've already lost a little bit of quad size
It's always a challenge to find a balance between the different types of training without sacrificing one for the other.....but thats why my program always changes, based on how I am progressing.

_________________
Team FigureRX Athlete

Thursday 4/3/08

LEGS!

Started with a few warm-up sets on the hack squat while I was waiting for the Smith Bar to open....

Smith Bar Front Squats + Hack Squat + Vertical Leg Press
45/side x 10 + 115/side x 10 + 2 plates/side x 10
55/side x 8 + 160/side x 8 + 3 plates/side x 8
65/side x 6 + 180/side x 6 + 4 plates/side x 6
drop to
2 plates/side x 10 (VLP) + 2 plates/side x 10 (HS) + 25/side x 10(FS)

Power Squat + SLDL + Lying Ham Curl
2 plates/side x 10 + 45's x 10 + 60 x 10
3 plates/side x 8 + 55's x 8 + 75 x 8
4 plates/side x 6 + 65's x 6 + 90 x 6
drop to
45 x 10 (LHC) + 45's x 10 (SLDL) + 1plate/side x 10 (PS)

ButtBlaster
80 x 10 each leg
100 x 8 each leg
120 x 6 each leg

Abs: Hanging leg raise + crunch machine + twists X3

Cardio- 20 minutes incline walking


Leg workout was short and sweet, and it totally kicked my butt

I also found out that I get to take this weekend off COMPLETELY from training and dieting.....and then the REAL fun starts on Monday

_________________
Team FigureRX Athlete

Hi Erin

Thanx and great reply.

That is a very good point about learning gymnastics young. I have some friends who tried fitness without a gymnastics background and they all were afraid to do the moves, just like you said. Fortunately for them figure came along and as long as they do not have fear of quarter turns or falling off the super high heels I think they are safe now

Of course I am not sure even many gymnasts are as fearless or have as as high a pain tolerance as you do!

Regarding focusing on your strengths I think that is great advice. However you may also want to throw injust a few dance moves/gestures to help get the crowd (and especially the judges) into your routine too (although your last routine was so spectacular that it may not matter in your case). Even in fitness IMO there is still a pageant aspect even in the judging of the routines, plus at the pro level the competition is so strong that anything that can help get you noticed is a plus.

Looking forward to what next week has in store with you. Have a great weekend and thank you again for the great posts and replies.

Best

Doug

Here we go....13 weeks out and things are officially official

New Split:
Day1: Chest/Biceps
Day2: Quads/Calves
Day3: Routine Training/conditioning
Day4: Back/Triceps
Day5: Shoulders/Hamstrings
Day6: Routine choreography/extra parts/flexibility
Day7: Repeat

Diet is still not terrible, but definitely more strict than what I was doing. And it's subject to change on a weekly basis depending on how things look.
Cardio for now is 30 minutes post workout. Within the next few weeks I will be adding morning swimming(my least favorite thing EVER) and possibly evening conditioning at Jersey Fight Club (MMA club--they have conditioning classes) a few times per week. An increase in cardio time will depend on how I look. Last year, the most cardio I did was two 45 minute sessions, but it was only for a week or two and then was reduced (so I'm hoping for that again).

I will post changes to program as they occur....
wish me luck

_________________
Team FigureRX Athlete

Monday 4/7/08

"do the work and the results will come. Don't concentrate on 'I have "x" amount of time' - just concentrate on your next work out - your next meal - your next cardio session... Keep it small - keep it simple...DO NOT CHANGE A THING when it comes to your thinking...Not too much pressure on any one certain day, any one certain meal, any one certain cardio session...It's just one more - that's all- one more".


Chest/Biceps

Chest
Incline Hammer Strength + Incline Dumbell Flyes
70/side x 10 + 20's x 15
80/side x 10 + 25's x 12
90/side x 8 + 30's x 10
90/side x 6 drop to 45/side x 10

Flat Bench Press + Bench Push-ups (alternating lifting one leg back)
95 x 10 + 16
95 x 10 + 16
95 x 10 + 16

Cable Flyes + Kettlebell Push-ups
35 x 12 + 8 each arm
35 x 12 + 8 each arm
35 x 12 + 15 using handles for both hands

Biceps
Horizontal Curl (elbows on pad at shoulder height)
20 x 20
30 x 16
40 x 12
20 x 20

Incline Dumbell Curls + High Cable curls
15's x 10 + 25's x 10
15's x 10 + 25's x 10

21's w/small barbell X2

Abs
Machine Crunches + Decline leg raises X 5
Trunk twists X 200

Cardio: 30 minutes run/walk intervals

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Team FigureRX Athlete

4/8/08

Quads/Calves

Quads
Smith Bar Squats (close stance) + Extensions
45/side x 15 + 80 x 10
70/side x 12 + 80 x 10
90/side x 10 + 80 x 10
105/side x 8 + 80 x 10
115/side x 6 + 80 x 10

Hack Squat (feet together) + Vertical Leg Press
2 plates/side x 10 + 2 plates/side x 10
3 plates/side x 10 + 3 plates/side x 9
4 plates/side x 6 + 4 plates/sie x 6
2 plates/side x 10 + 2 plates/side x 10

On Smith Bar w/ 35 per side
right leg lunge x 10 + left leg lunge x 10 + wide plie squat x10
2 sets in a row w/no rest

Calves
Machine standing calf raise
80 x 10
120 x 10
160 x 10
180 x 8
200 x 6

Single leg calf raise on leg press
3 sets of 10 each foot w. 45/side

100 standing calf raises (various foot placements)

Cardio- Interval incline walking 30 minutes

Abs
Roman Chair leg raise + decline situps X5
200 trunk twists

I train hams and glutes on a seperate day, so I tried to use foot placements and ROM's on all of my exercises to keep the emphasis on my quads. I felt like it was a very good workout

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Team FigureRX Athlete

Hi Erin

Awesome work outs and a great quote!

Wishing you best of luck

Doug

PS - my apologies if I accidentally sent you this multiple times as a PM

Wednesday 4/9/08

Routine Training and Cardio conditioning

3-5 of each skill (I have about 8 major skills/combinations in my routine that require practice)
3 skill sets
8 modified press handstands

Cardio Conditioning (done with absolutely no rest, even if form/numbers are not perfect)

Jog 2 minutes

Long jumps across floor(10) + Handstand shoulder touches(30) X2
Single leg squats (10) + single leg jumps (30) X2

Jog 1 minute + 15 each hollow & arch rocks, v-up and arch ups

Sprints across floor (4) + Push-ups (20) + Standing back Tucks (4) X2
Walking High kicks 4 X across floor (in between each set of above)

Jog 1 minute + 20 situps + 40 bicycles

Pull-ups (10) + Squat Jumps (20) X2

Jog 1 minute

Hanging Sit-ups (10) + Assisted Handstand pushups (15) + Hanging Straight leg lifts (10) X 2

Jog 2 minutes

Stretch

_________________
Team FigureRX Athlete

Thursday 4/10/08

Back & Triceps

Back:
Hammer Strength high row + T Bar Row + Seated machine row
60/side x 15 + 45 x 15 + 35/side x 15
70/side x 12 + 60 x 12 + 45/side x 12
80/side x 10 + 70 x 10 + 50/side x 10

Reverse Grip pulldown + Cable row + Lower back hypers
80 x 15 + 60 x 15 + 20
90 x 12 + 70 x 12 + 20
100 x 10 + 80 x 10 + 20

Triceps:
Dips + Dumbell overhead extensions
3 sets- 15 + 30 x 15

Rope extensions
40 x 15
50 x 8 drop to 30 x 8 drop to 20 x 8

Cardio- 30 minutes incline interval walking

Abs- Hanging leg raises + Machine crunches X5
twists X 250

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Team FigureRX Athlete

Friday 4/11/08

Shoulders + Hamstrings

Shoulders
2 warmup sets of overhead barbell press

HammerStrength press + barbell press + side laterals
45/side x 12 + 65 x 12 + 15's x 10
55/side x 10 + 65 x 9 + 15's x 10
65/side x 8 + 65 x 8 + 15's x 10

Alternating dumbell press + alternating front raise + alternating rear delt (from kneeling position)
3 SETS:
25's x 8 each arm + 15's x 8 each arm + 15's x 8 each arm


Hamstrings
Power Squat (wide stance, deep squat) + Lying Curls
1 plate/side x 15 + 60 x 15
2 plates/side x 12 + 75 x 12
3 plates/side x 10 + 90 x 6 drop to 45 x 10

Dumbell Curl + SLDL
30 x 15 + 40's x 15
35 x 12 + 50's x 12
40 x 10 + 60's x 10

Butt Blast machine
100 x 15 each leg
120 x 12 each leg
140 x 10 each leg

Cardio- 30 minutes run/walk intervals

Abs- Floor work- 200 reps

I personally didn't see any changes in my physique this week (because the scale didn't move ), but I did some quarter turns for my trainer today and he said I looked much tighter already. I think I'm just impatient because I know what I want to look like, and I want to look like that NOW, lol.
The diet is changing already for next week (trainer said this week was just to establish a base), and cardio will be going up to 45 minutes post workout. Should be FUN

Tomorrow will be routine choreography and strength conditioning (an easy day), and then Sunday starts the split all over again But I do get a cheat breakfast and dinner on Sunday (probably the last ones)...so I'm excited. Will probably take pictures on Sunday as well...woohoo for 12 week out pictures (it is NOT likely that these will be posted though....we will have to wait until about 8 weeks out for that )

_________________
Team FigureRX Athlete

Saturday 4/12/08

Routine choreography practice (just going over the routine many, many times in front of a mirror working on details and presentation...no skills)

Strength (goal = perfect form...rest as needed)

Rope Climb
1st time- no legs (straight legs, feet held out in front) on way up
2nd time- no legs on way down

Half leg lifts (bar is against wall, so back is flat against wall)
10 top halves (start from L position and bring toes up to bar and back to L)
10 bottom halves (from straight to L and back to straight)

5x
Drag up StraddlePress to handstand against wall + press down and up 3x
(press down to toes just above floor and back up to handstand)

Handstand push-ups (against wall--facing inward-just feet touching)
2 sets of 10

Handstand Hold (against wall--back to wall)-- 60 seconds

And thats it
Today is my "off day" so I tried to take it easy.

_________________
Team FigureRX Athlete

Sunday 4/13/08

Chest and Biceps

Chest

Smith Incline Press + Incline Flyes + Kettlebell push-ups (both hands)
35/side x 10 + 25's x 10 + 15
45/side x 8 + 25's x 10 + 15
50/side x 6 + 25's x 10 + 15 + smith press 25/side x 8

Machine Incline Press + Machine Flyes + Alternating single leg pushups
(no rest)
120 x 15 + 60 x 15 + 16
120 x 8 drop to 80 x 7 + 60 x 9 drop to 40 x 6 + 12


Biceps
Horizontal cable curl
20 x 30
30 x 15 drop to 20 x 10
40 x 8 dro to 30 x 8 drop to 20 x 8

Preacher curl + Incline dumbell curls
35 x 15 + 15's x 12
35 x 15 + 15's x 12

High cable curl
3 sets 12 each arm w/20

Cardio-- here is what I did today. I'm not going to always write it all out, but this is just to give an idea of what i do when I say walk/run

45 minutes treadmill:
7.5. minutes walk (3.5 speed, 10 incline)
5 minutes run (1 minute each 5.0, 6.0, 7.0, 8.0, 9.0)
5 minutes incline walk (3.5 speed, 10 incline)
10 minutes run ( intervals 75 seconds at 5.0 + 45 seconds at 8, 8.5, 9, 9.5, 10)
5 minutes incine walk (3.5 speed, 10 incline)
5 minute run ( 30 seconds each 9.0, 8.0, 7.0, 6.0, 5.0, 6.0, 7.0, 8.0, 9.0, 5.0)
7.5 minute walk + cool down

Abs:
decline leg raises + decline situps + roman chair leg lifts X3
crunch machine x 100

Diet is changing as of tomorrow, so last cheat meals today
Diet will be 2 moderate carbs days and 1 low carb day (in conjunction wth my training schedule). Basically I have 5 meals per day, so on moderate days, 3 meals have carbs, and on low days, only the first meal has carbs. It's not too bad at all...still a good amount of food (my protein portions are very high). And cardio will go up to 45 minutes post workout. Training split will stay the same.

_________________
Team FigureRX Athlete

Erin! I love the journal! I am so excited for you to compete this year, I know you will be amazing! I love the quote you put up on april 8th! I always stress about how much time is left but I love this quote, I am posting it on my inspiration board! You have been doing some crazy workouts, I think you are one hardcore chick!! Good luck with your prep, I will definitely be following along, I am like 10 weeks out now and feeling good! The sugar free jello is my best friend!!

_________________
Team FigureRX athlete

Hi Lindsey!
I found that quote on another board, and I thought, I need to write that down and post it up on my mirror so I read it EVERY DAY...because I tend to get very impatient with things and I want to look stage ready yesterday, LOL. I always have to remind myself that everything is a process.
I'm 2 weeks behind you with prep....12 WEEKS OUT!!
Hopefully I can make it out toChicago to see you compete, I know you'll look awesome!

_________________
Team FigureRX Athlete

Monday 4/14/08

Quads & Calves

Quads

Squats (free bar) + Extensions
135 x 15 + 70 x 15
165 x 12 + 80 x 12
195 x 10 + 90 x 10
225 x 8 + 100 x 8

Leg Press (close stance) + Vertical leg press (wide stance)
4 plates/side x 15 + 3 plates/side x 10
5 plates/side x 12 + 3 plates/side x 10
6 plates/side x 10 + 3 plates/side x 10
7 plates/side x 8 -drop to 5 plates/side x 8 -drop to 3 plates/side x 12

Single leg hack squat
No added weight x 15 each leg
25/side x 12 each leg
45/side x 10 each leg

Adductor + Abductor
2 sets: 100 x 25 + 80 x 25

Calves

Standing machine calf raise
100 x 12
140 x 10
180 x 10
200 x 8
220 x 8 + 180 x 8 + 140 x 8 + 100 x 10 + 60 x 10 + 10 slow reps on floor

Calf raise on vertical leg press
25/side x 12 each leg
35/side x 10 each leg
35/side x 10 each leg
50/side x 45 (both legs)

Cardio: 45 minutes incline walking

Abs: Hanging leg raises (25) + twists (50) X5

_________________
Team FigureRX Athlete

Tuesday 4/15/08

Routine skill practice-- spent a lot of time working on a couple of new things that I want to try to put in my routine. I can already do most of everything I need (similar to last years), so I'm trying to work on some upgrades already. Even if they don't make it into the routine on stage, practicing harder things always makes the rest easier.
I also spent a good chunk of time with one of the coaches working on a pretty difficult skill that I want to put in my routine. I actually made a lot of progress on it today with his help, so that was cool (and no, I can't tell you what it is )

Cardio conditioning (NO REST!):
Jog 2 minutes

Roll back long jumps across floor + Handstand shoulder touches (30) X2
Single leg squats (10) + single leg hops (30) X2

Jog 1 minute + 10 rolling V-ups

4 sprints + 4 standing back tucks + 15 clapping push-ups
walking lunge to high kick (one leg across floor, opposite leg back)
4 sprints + 4 standing back tucks + 15 clapping push-ups
walking lunge to high kick (one leg down, other lag back)

Jog 2 minutes + 10 rolling v-ups

Pull-ups (10) + Squat Jumps (15) X2
Bounce to handstand (10) + Jumping lunges (20) X2

Jog 1 minute + 10 rolling v-ups

Hanging Straight leg lifts (8) + Hanging sit-ups (8) + Assisted handstand push-ups (15) X2

Jog 1 minute + 5 sprints across diagonal of floor + Jog 1 minute

STRETCH!

**didn't realize until I spoke with my trainer today that I am supposed to do 30 minutes regualr cardio on routine says, so I went back over ot the gym and got 30 minutes on the stepmill but at a low speed**

_________________
Team FigureRX Athlete

Hi Erin

Great updates, and you certainly are keeping to the spirit of your quote!

I have a quick question. What aspect of your gymnastic background has contributed the most to your fitness routine? I have assumed that floor routine work was the most important, but given how innovative fitness routines can be maybe not.

Best

Doug

Hi Doug,
Thanks for stopping by!
Floor exercise definitely contributes the most in helping with the fitness routine (both with the performance and tumbling aspects), but I also think all of the long hours of flexibility and conditioning/strength that we used to do helps a lot as well. Most of the gymnastics elements in my routine are "basics" (i.e. they were part of a "warm-up" that I would do everyday, and they have to be done properly so they can lead up to much more difficult elements)......I try to take a basic element that's relatively easy, and just try to add something fancy to it (like landing in a split or down on one knee) just to make it more interesting.

Hope that helped!

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Team FigureRX Athlete

Wednesday 4/16/08

Back and Triceps

Back

Pull-ups + Hyperextensions
3 sets: 8 (3 different grips) + 25

Bent over Barbell rows + Good mornings
3 sets: 95 x 15 + 45 lb bar x 15

T-bar Row + Reverse grip pull-down (squeeze every rep)
3 sets: 45 x 15 + 80 x 15

Triceps:

Close grip bench press (Smith)
25/side x 15
35/side x 12
45/side x 9
50/side x 7

Barbell skull crushers + Bench dips + Rope extensions
2 sets: 45 x 15 + 15 + 50 x 15

Cardio: 45 minutes Incline walking

Didn't have time for Abs, so I will do some floor work with my clients later

I went to meet with a muscular therapist today to work on my back pain. He did an assessment on me yesterday that aimed at finding muscular imbalances, weak and tight muscles, and mobility of my joints. Basically what we concluded is that my back pain really had nothing to do with my back, but is stemming from the fact tat my hip flexors are very tight, so any extension movements that I do (like any of my gymnastics) puts too much strain on my spine and lower back. So i went back to meet with him today and he went over a bunch of different stretches/exercises and foam roller exercises that should "fix" me.

Let me tell you, this guy is GOOD. I worked with him for about 45 minutes and we only got through half of everything he wants me to do regularly (once I'm familiar with everything, it should only take about 15 minutes to complete everything), and I can already feel a major difference in my back. He's thinking it should only take a few weeks to be completely pain free and he expects that I will see huge improvements in my lifts and routines. Some of his stretches are CRAZY, but they work!

I'm going to meet with him again next Tuesday to go through the remaining exercises/stretches. After today, I am feeling soooooo much better and more confident about my prep. This week in general has been great as far as being more positive and relaxed about where I'm at and how things are going. And I actually REALLY LIKE my new diet (except on the low carb days, but I can deal with them, LOL)...so things are looking good and I think I am right on track

http://www.bodygoals.com

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Team FigureRX Athlete

Thursday 4/17/08

Shoulders and Hamstrings

Shoulders

Arnold Dumbell press + Regular dumbell press
30 x 10 + 20's x 10
35's x 8 + 35's x 8
35's x 8 + 35's x 8 drop to 20's x 10

Power Squat machine press + dumbell side laterals
machine only x 12 + 15's x 15
25/side x 8 + 15's x 15
30/side x 6 + 15's x 15

Behind the head barbell press + plate front raise
45 x 15 + 25 x 15
65 x 10 + 35 x 10
70 x 8 drop to 45 x 10 + 45 x 6 drop to 25 x 10

Rear Delt machine
80 x 12
90 x 10
100 x 8

Handstand push-ups w/feet on wall: 2 sets of 8

Hamstrings

Standing Single leg curl (no hip angle)
20 x 12 per leg
25 x 12 per leg
30 x 10 per leg

Single leg SLDL (barbell)
45 x 10 each leg
65 x 10 each leg
70 x 8 each leg

SLDL Barbell
135 x 10 feet in
135 x 10 feet out

Butt Blaster
80 x 15 each leg
100 x 12 each leg
120 x 10 each leg

Cardio: 45 minutes run/walk intervals

Abs: floor work

_________________
Team FigureRX Athlete

Friday 4/18/08

AM Cardio: 30 minutes stepmill

Routine Practice:
Choreography work
Lots of practice on the new strength move I'm trying to learn

Strength Work:

Rope Climb in straddled L position 2 x up and down

Hanging Half Leg lifts on wall bar (leg straight, toes up to the bar, down to an L and back up)-- 2 x 10

Handstand Push-ups (back to the wall using as little assistance as possible, except to balance)-- 2 x 10

Pull-up levers (pull-up, then bring hips to the bar while straightening out the arms--you end up feet to the ceiling, head towards the ground-- trying to stay as straight as possible, back to pull-up position)-- 2 x 5

Drag straddle press up to handstand + press up and down 3x -- 5x

Easy day today....it is my "off-day" afterall

A few minor tweaks for my next training cycle (tomorrow is day 1). I will start my swimming 2 x per week in the morning (probably on routine days), and also add in an extra 20 minute cardio session on training days. Nothing too crazy. The plan is actually to be in shape early and be able to back off from some cardio towards the last few weeks to give me more time to practice and perfect my routine.
My trainer said " It's always easier to back off if we need to then to try and play catch up at the end..."
And I agree 100%

Otherwise, things are going very well. I'm feeling great. My new warm-up stretches/exercises have really improved my back pain, and I've felt very confident and positive this week (which is good...my mood does tend to go back and forth throughout prep, but I always try my best to keep a positive outlook).
Down 2 lbs this week.
Diet is staying the same (YAY!)
The weather has been fabulous this week, and just gorgeous today....sunny and 75 (maybe thats why I've been in such a good mood )

_________________
Team FigureRX Athlete

Saturday 4/19/08

AM Cardio: 15 minutes treadmill + 30 minutes stepmill

Chest & Biceps

Chest

Incline dumbell press + incline flyes
2 warm-up sets: 30's x 15, 40's x 12
50's x 10 + 25's x 10
55's x 8 + 25's x 10
55's x 8 + 25's x 10

Flat Bench Press + Kettlebell handle push-ups
3 sets: 95 x 10 + 10

Machine Press + Machine Flyes
120 x 15 + 70 x 10
150 x 8 + 70 x 10
150 x 8 + 70 x 10

Biceps

Barbell preacher curls using the flat/vertical side
bar (I think 25 or 30lbs) X 15
5/side x 12
10/side x 10
10/side x 10

Barbell 21's (same bar) X 2

High Cable curls
3 sets 10 each arm at 25

Abs: decline leg raises + trunk twists + lower body rotations X 3

Cardio: 20 minutes jog/sprint intervals outside

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Team FigureRX Athlete

Sunday 4/20/08

AM Cardio: 30 minutes elliptical + 15 minutes stepmill

Quads + Calves

Quads:

Squats
135 x 12
185 x 10 + 10 squats with 26lb kettlebell in each hand (touch the floor)
205 x 10 + 10 squats w/ 35's kettlebells + 10 squats w/ 26's
225 x 6 drop to 135 x 10 + 10 squats w/35's + 10 squats w/26's

Leg Press (close stance) + Vertical Leg press (wide stance)
4 plates/side x 12 + 2 plates/side x 10
5 plates/side x 10 + 2 plates/side x 10
6 plates/side x 9 + 2 plates/side x 10
7 plates/side x 8 drop to 5 plates/side x 8 drop to 3 plates/side x 8

Extensions
30 x 15 each leg
3 sets: 50 x 10 each leg
(both legs)100 x 10 drop to 80 x 8 drop to 60 x 8 drop to 40 x 10

Single leg hack squat
3 sets of 10 each leg w.25/side

Calves

Calf raises on power squat
1 plate/side x 15
2/side x 12
3/side x 10
4/side x 8
5/side x 6
4/side x 8
3/side x 10
2/side x 12
1/side x 15
bodyweight x 20

Cardio: 20 minutes incline walking

Abs: FLoor work

_________________
Team FigureRX Athlete

Hi Erin

Thank you for the great answer and continuing to post such an informative journal.

I am very happy to hear your back is getting better, and you are leaning out on schedule. Keep up the awesome workouts!!!!

Best

Doug

Hi Doug, thanks for checking in!

Monday 4/21/08

Ahhh, so today was one of "those" days....a rewind button would have been helpful today. I was supposed to start my swimming this morning, so, bright and early I was off to the pool, only to realize once I got there that I had forgotten to pack goggles. No time to go home and come back, so I figured I would just do regular cardio later. I went for routine practice and barely got anything accomplished. I have shin splints that sometimes flare up randomly, and for some reason they were really bad today (to the point where jumping and running was just not happening). So I opted to not pound on them with the hope they will feel better by Thursday.
So in an attempt to salvage the day, I got in 60 minutes of cardio (40 treadmill incline walking and 20 stepmill) and some abs.
Diet was still spot on, and I know thats the most important for me...and it was a low carb day. We all have these days now and then, and the best you can do is get SOMETHING accomplished. Tomorrow is always another day

On a side note, I got my internship match today and will be attending the Aramark NYC dietetics internship starting in the fall. It's a great program, and because it is run through a company and not a university, there will be more job opportunities available once I've earned my RD.

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Team FigureRX Athlete

Tuesday 4/22/08

AM Cardio: 45 minutes treadmill

Workout

Back and Triceps

Back:

Pull-ups + Good mornings
3 sets: 8 (3 different grips) + 45lb bar x 15

Bent over Row + Smith Bar incline pull-ups
95 x 15 + 15
115 x 12 + 12
135 x 10 + 12 (reverse grip)
145 x 7 + 12 (reverse grip)

REverse grip pull-downs + lower back hypers
80 x 15 + 20
100 x 10 + 20
100 x 10 + 20

Triceps

Straight bar pushdowns:
50 x 20 overhand + 50 x 20 underhand

Close grip press + dumbell skull crushers
25/side x 15 + 15's x 15
25/side x 15 + 15's x 12
25/side x 15 + 15's x 12

Single arm reverse grip push down
2 sets: 25 x 15 each arm

Cardio: 20 minutes treadmill-- hill intervals

Abs: decline leg raises + twists X 4


Worked with Jon today (the guy that fixed my back), and I told him that my shins were really bad, so he did sme kind of torturous massage on my calves (seriously, I didn't know if I was going to cry or pass out). But I did have some knots in my calves that were pretty bad, which may have been contributing to the shin pain, so this should relieve some of the pain. We will see tomorrow when I run again.
And that's about it for today

_________________
Team FigureRX Athlete

Wednesday 4/23/08

Shoulders & Hamstrings

Shoulders:

Behind the Head Barbell press + Alternating Rear Delt raise (from all 4's)
Bar X 15
75 x 15
95 x 10 + 10's x 10 each arm
105 x 9 + 12's x 10 each arm
115 x 8 + 15's x 10 each arm

Dumbell Press (palms facing) + Alternating laterals (thumbs upward)
30's x 12 + 15's x 5 front + 5 side each arm
40's x 10 + same
45's x 8 + same

Full Crossover side laterals (wide stance suqat//bend forward so dumbell in right hand crosses over to left foot, then stand up and raise arm to side--see one of Noel Clark's workout videos for example)
20 x 10 each arm
25 x 10 each arm
30 x 10 each arm

Hanstand Pushup (against wall) + Overhead barbell press
8 (back to the wall) + Bar only(45lb) x 10
6 (face to the wall) drop to 8 in "pike push-up" position (feet on wall, butt over head--90 degree angle in hips) + Bar only X 10

Hamstrings

Lying Leg Curl
60 x 15
75 x 10
90 x 6 drop to 60 x 6
90 x 6 drop to 60 x 6 drop to 45 x 6 super slow reps

KettleBell Swings (wide stance, hold bell with 2 hands, controlled- swing between legs, stand up as arms swing up forward and squeeze glutes---like a SLDL)
35 x 15
44 x 12
53 x 10

Single leg SLDL w/dumbell (in opposite hand as working leg--dumbell touches the floor on each rep)
3 sets: 35lb x 10 each leg

Single leg squats off box (stand on edge of box- squat down until free foot touches the floor --heel only-- press back up-- focus on pushing from the glute)
2 sets of 10 each leg w/ 10lb dumbell (held up by chest)

Cardio-- 35 minutes treadmill (no running--I need to save my shins so I can have a really productive routine practice tomorrow)


2nd Cardio-- 30 minutes step mill
Abs-- decline leg raises + twists + lower body rotations X4

_________________
Team FigureRX Athlete

Hi Erin

You more than made up for the day you wanted to 'rewind' LOL

Great comeback - those were two awesome workouts.

How is your shin doing, did the massage help?

Best

Doug