I lucked out today and got to leave work early, so I have a little bit of time to relax before going back

Trained legs this morning....decided to do something a little different, partly just to be different, and partly to allow me to not go quite as heavy, but still get in a great workout....
and it worked

Monday 2/18/08

Legs

Quad Circuit (done in a row, resting each time after extensions):

Smith Squat + Hack Squat (feet together) + Extensions
70/side x 10 + 115/side x 10 + 100 x 10
90/side x 10 + 135/side x 10 + 110 x 9
105/side x 8 + 160/side x 10 + 120 x 8
115/side x 6 + 180/side x 8 + 130 x 6

Hamstring/Glute Circuit (Same style as above)

Lying Hamstring Curl + Power Squat + Seated Hamstring Curl
90 x 10 + 115/side x 10 + 120 x 10
105 x 10 + 135/side x 10 + 150 x 10
110 x 8 + 160/side x 10 + 165 x 10
120 x 6 + 180/side x 8 + 180 x 8

Cardio--treadmill

So it ended up as 12 sets for quads and 12 for ham/glutes. Pretty good workout and pretty quick too, which is always nice

I hate that I can't do stiff leg dead lifts because they really bother my back. I think they are probably the most effective exercise for glutes and hamstrings, especially if you can really focus on isolating the glute/ham tie in, and pulling from there. I'm still able to do some hamstring work, so hopefully it won't affect my glute/ham development too much. And, my back should be better in a few weeks, so it should be fine.

I think I am the only female on the planet that is actively trying to make her butt bigger

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Team FigureRX Athlete

Hi Erin

Looking at all the weight you are moving it would be hard to tell you have an injury unless you mentioned it.

I have heard from some BBs that it is actually good to take a week or more off to allow joint and ligament injuries to heal , and then pyramid your weights back up over a month or two (they call it periodizing, or something like that).

Will you be trying something like this or do you plan to just train through until your shows.

Best

Doug

Hi Doug!

I am actually just trying to push through the next 2 weeks to complete my off-season training program (it will be 17 weeks total), and then after the Arnold I am being forced to take 2 FULL weeks off from the gym
After that, I am going to ease into contest diet and prep-style training for 2 weeks or so, and then begin my true contest training and diet.

My training during my contest prep will be different than what I do now (more similar to the workout I did today with moderate to heavy weights, but little rests), but my body definitely needs the break before I start into my long contest prep.

I am allowed to do some easy gymnastics and routine training during my break, but nothing crazy and nothing if it hurts my back LOL

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GREAT workout....and I'll donate some of my ass. SHIT I'm working to make mine tight WITHOUT growing it lol.

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www.allifit.com
AllisonMoyer@allifit.com
allifit@tmo.blackberry.net

Hi Erin and Alli

First off Alli, that is very noble of you to be a 'butt' donor - is that on your license?

Second Erin, I guess it is always possible to improve on a good thing, but I did not notice you lacking there in any way shape or form. See photo below for evidence.

Best

Doug

LOL, thanks Alli, I may take you up on that.

And Doug, some of the judges suggested "fuller, rounder" glutes on stage. In that photo, I think I had a little extra help from the cheeseburger and onion rings I had the night before....and the bagel and pumpkin latte I had on the boardwalk on the way to my shoots that morning
My legs/glutes get very lean, but I seemed to lose the fullness and roundness that many of the top competitors have.....mostly genetic I suppose, but the more size I have now, the better it will be come show time.

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Wednesday 2/20/08

Can you believe this is week 16 already? I have to say, I feel like my off-season program went by pretty quickly, and I have definitely made some very nice gains. Hopefully I will be able to maintain most of it through next September...

Chest

Flat Bench (barbell)
95 x 12
115 x 10
135 x 10
145 x 8
155 x 5

Incline HammerStrength
90/side x 8
100/side x 7
110/side x 5

Machine Press superset with Machine Flyes
150 x 10 // 70 x 10
170 x 10// 70 x 10

Cable Flyes superset with Bench Pushups
45/side x 10 // 20
45/side x 10 // 20

Cardio--treadmill

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Team FigureRX Athlete

Thursday 2/21/08

Back

Pull-ups superset with Low back extensions
10 (wide grip) // 20
10 (close grip)// 20
8 (reverse grip)

T-Bar supported Row
90 x 10
115 x 8
135 x 5 drop to 90 x 8 drop to 45 x 10

Reverse Grip pull-downs
120 x 8
120 x 8
140 x 6 drop to 100 x 5

Seated Cable Row
100 x 10
110 x 10
120 x 8

Calves

Seated Calf Raise
3 sets 20 w/ 140

Standing MAchine Calf Raise
4 sets:
100 x 12 slow reps + 10 slow reps w/bodyweight only

Finally trained ABS again today...first time in almost 3 weeks, but thats good news, because it means my back is finally beginning to feel a little better

Cardio--> treadmill

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Team FigureRX Athlete

Friday 2/22/08

We got hit with quite a bit of snow this morning, but it turned to rain around noon, which helped to clear the roads a bit....so I was able to make it to the gym

Shoulders

Smith Press
25/side x 10
35/side x 10
45/side x 10
50/side x 6 drop to 25/side x 10
50/side x 5 drop to 25/side x 9

Hammer Strength BTN Press
55/side x 10
65/side x 8
70/side x 6 drop to 45/side x 6 drop to barbell behind the neck presses x 10

Dumbell Side Laterals
15's x 15
20's x 10 drop to 15's x 10
25's x 8 drop to 20's x 8 drop to 15's x 8 drop to 10's x 8
20's x 10 drop to 15's x 10

Rear Delt Machine
60 x 15
80 x 12
100 x 10
110 x 8

I threw in some arms today as well because I wasn't sure if I would get the chance to train on Saturday...

Rope cable pushsowns superset with Standing Cable curls
4 sets each (15, 12, 10, 8 reps)

Overhead extension machine superset with Seated cable curls (arms at shoulder height)
3 sets 15 of each

Cardio--> treadmill

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Team FigureRX Athlete

Hi Erin

Great to hear your back is feeling better.

Super impressive workouts as always!

Best

Doug

Hey Erin...My mom saw your pictures in the gym she goes to and told me you looked amazing though she didn't recognize you at first! I lived around the block from you, and we went to school together. I'm so happy to see how well you are doing. I myself have started working out harder in the gym and want to compete. I'm definitely excited to see someone from when I was young doing something great with their talent! I would love some tips! Hehe...good luck always!

Jennifer K

Hi Jennifer,
It's very cool to hear from you! What gym does your mom workout at (I work at a few, LOL). Do you still live in Port Reading (or the area)? If you would like some help with getting started for competing or even just for improving your workouts/diet, you can defintiely get in touch with me. My e-mail is ergis1999@comcast.net, and I would be happy to help!

Thanks again for the nice comments. Hopefully I will talk to you soon

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Team FigureRX Athlete

Sunday 2/24/08

LAST LEG TRAINING DAY OF THE OFF-SEASON
and it was a pretty good one. Back was feeling pretty good again today, so I was able to push it with the weights a little bit....

REAL SQUATS (as in NOT on the Smith machine...don't ask me why, lol, just felt like trying it)
95 x 10
135 x 10
185 x 10
225 x 9
255 x 5

Power Squat Machine
3 plates/side x 10
4 plates/side x 10
5 plates/side x 8
6 plates/side x 5

Hack Squat + Reverse lunges + Extensions
2 plates/side x 12 + 10 each leg w/25's + 70 x 12
3 platse/side x 10 + 8 each leg w/25's + 80 x 10

SLDL w/dumbells
3 sets 15 w/55's

Glute/Ham Raises
3 sets 10 w/bodyweight

Lying ham curls (as described in an earlier post)
75 x 8
60 x 10
60 x 10

Cardio--bike

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Team FigureRX Athlete

3 MORE DAYS TILL WE LEAVE FOR THE ARNOLD!!!! I'm excited I get to miss a day of work to go relax and have fun!

LOL, yea, I'm excited too! It's going to be a lot of fun. I can't wait to see the women's finals

Tuesday 2/25/08

Chest

Incline Smith Press
25/side x 12
35/side x 10
45/side x 10
50/side x 8
55/side x 6

Incline Hammer Strength
90/side x 8
100/side x 7
110/side x 5

Machine Flye + Pushups
70 x 12 + 20
90 x 10 + 20
100 x 7 + 15

Machine Wide Press
150 x 12
170 x 10
180 x 8

Biceps

Preacher Curl
45 x 20
50 x 16
60 x 10
65 x 10

Single arm dumbell preacher curl
3 sets of 12 each arm w/20, no rest between sets

1 set of 21's with 45lb barbell

Abs

Cardio-- Treadmill

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Team FigureRX Athlete

Tuesday 2/26/08

Back

Pull-ups superset with Extensions (I guess this is just becoming my standard warm-up, lol)
10 wide grip // 20
8 reverse grip// 20
8 close grip// 20

Bent over rows using the weird football power machine...(i dont even know how to explain it...)
1 plate/side x 20
2 plates/side x 15
3 plates/side x 10
4 plates/side x 8

Seated reverse grip cable rows
100 x 12
110 x 10
120 x 8

Hammer Strength high row
3 sets of 10 with 90/side

Triceps

Dips superset with Overhead dumbell extension
15// 55 x 12
12// 55 x 10
12// 55 x 10

Straight bar push downs
50 x 12
60 x 10
70 x 8 drop to 40 x 8

Cardio--> treadmill

_________________
Team FigureRX Athlete

Hi Erin

Great way to end your heavy off season training!

Sounds like your injury is not bothering you as much anymore either.

Have a safe trip to C-bus and I look forward to seeing you there.

Best

Doug

Thanks Doug! The back is doing better. It's not 100%, but it is at least improving

LAST WORKOUT of the OFF SEASON

Wednesday 2/27/08

Shoulders

Hammer Strength PRess-
45/side x 15
45/side x 15
55/side x 10

HS Press: 65/side x 10 + Side laterals: 15's x 15

HS Press: 70/side x 8 + Barbell Press: 65 x 10 + Side Laterals: 15's x 15

HS Press: 75/side x 6 + Barbell Press: 65 x 10 + Side Laterals: 15's x 15

HS Press: 75/side x 5 + Barbell Press: 65 x 10 + Side Laterals: 15's x 15
+ HS Press: 45/side x 6

Single arm Bent over rear delts:
20 x 12
25 x 10
30 x 8 drop to 15 x 10 (each arm)

Cable Front Raise (w/straight bar)
40 x 12
50 x 10
60 x 8

Cardio-- Treadmill

Don't ask what I was thinking for this workout, b/c I don't even know . I just felt like doing something different, and I love doing supersets/circuits for shoulders b/c I get such a great pump. And I was still able to go very heavy on the first exercise of the circuit, so that was good

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Team FigureRX Athlete

So that basically concludes my off-season training journal. I think I had a pretty successful off-season and I hope that I will have made some improvements to my physique that will be very clear once I begin dieting. I weigh about 3 lbs more than I did when I started my prep last season, although I feel like I am "leaner" but bigger this time around (my trainer agrees).

So what's next?

Well, when I get back from the Arnold, I will be taking 2 full weeks off from lifting and cardio, and will be doing some gymnastics skill training a few times per week. I will be having my routine choreographed within the next 2-3 weeks (I'm still waiting on the completion of my music).

At the 16 week out point (after my 2 weeks off) I will begin a basic contest prep diet (VERY basic), and my training will most likely be about 3x per week lifting/light cardio and 3x per week routine training. At 12 or 13 weeks out I will begin more all-out contest prep dieting/training.

I'm very excited about starting my prep and also about the upcoming season. I look forward to the change in training style, and the feeling of urgency to push towards a goal every time I step foot in the gym. And, I can't wait to be in shape again, so people stop asking if its really me in the photos hanging on the wall in the gym, LOL

I just want to thank everyone for reading/following along during my off-season. I really appreciate all of the encouragement, kind words and support of everyone here.

Looking forward to seeing everyone at the Arnold! Safe travels!!

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Team FigureRX Athlete

hehe so whens the "on season" training journal begin???

xoxoxo

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

Hi Erin

Thank you for being so kind to post regularly and answer questions, including plenty of naive ones from me.

Based on what I saw last Saturday you definitely have added quality muscle to the areas you were working on, and you are solid. I think you will be surprised how little weight you will have to lose to get into your competition shape.

Like Alli I look forward to your 'on season' journal.

All the best

Doug

Hello Hello,

I have been MIA from the board this week because I have no training to post about. I was instructed to take 2 weeks off from training before I beging my long "on season" training and dieting. I don't know if I"m going to take next week off, but if I do lift, it will be light and only about 3x per week. I just cant stand taking time off from training, it drives me nuts!!

But, here are some updates for the week:

I acquired a pretty crappy head cold over the weekend and so have been battling that all week, and am finally beginning to feel a little better (good thing I didn't have to train).

I finally got my music all finished.....but its a secret for now , and gymrat--no hints!!

I have been car-shopping all week. Mine is in the shop and we (as in me and my dad--aka Riley National Bank ) are debating on whether to put the money into it to get it fixed, or get something new (er). I have come across a few different things, but they were either a) not to my mechanic's liking OR b). not within the set budget limits.
For example....I found an 04 sebring Convertible that i test drove and LOVED (silver with black top...it was soo pretty ), but after some research, we found that the engine in that particular car is prone for having defects and early failure
So its all still up in the air...

Jeff and I are going to Atlantic City tomorrow night to see a professional fighter that has been training at Apollon gym and working with Irina Veselova for his training program (she really kicks his ass....and I'm supposed to work with her for the last few weeks going into the Houston show....I'm scared, LOL). But he really looks great and his conditioning level is the best it has ever been.
And, it will be a fun night out for Jeff and I (we don;t have much time left as the dieting begins soon...)

Hmmm...I think thats it for now.

Contest prep journal will probably start week of March 17th. But it probably won't be very interesting for the first few weeks...(and no swimsuit progress pics until at least 12 weeks out...or maybe 8....or 4 )

Hope everyone has fully recovered from the Arnold!!
Have a great weekend

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