Thursday I was feeling sick...so i went home after the gym and rested for a couple of hours! Then off to the gym for back, cardio and abs.
pull ups unassisted- 12,10,10,8,8 (struggled the last set)
lat pull downs 4 sets of 35,50,65,35
closed grip pull downs
standing closed grip pull downs 4X25
seated row 60, 70, 80, 60- 15 reps each
bent knee dead lifts 4 sets of 90, 90, 110, 110
Nautilus machine-30 min
I was exhausted after working out and felt that cold kicking through so limited my cardio- came home and stretched with abs! Practiced quarter turns in my heels for 30 min
Friday...overslept- no am cardio! After I picked my son up...had a fever, so went home, took meds, then did cardio to sweat it out and practiced stage walk in the living room
Saturday...Felt terrible, but my son got up early and I was dragging! We ate and finally got to the gym... Totally wasn't feeling it! My son said he wanted to go to Bally's...ha that was a first! Off we went!
Leg Day
Single leg squats with 30 reps 50lbs 4 sets
then 30 reps 70lbs -4 sets
Leg extensions- 5 sets each leg 25-35lbs
single leg squats again
squats
single leg lunges
standing claf raises
standing hamstring curls
drenched with sweat...felt tired and weak
Picked my son up from the kids club in the gym because it closed at 1 and then I practiced in my heels until my son got tired of watching me 30 min!
I felt so crappy...took meds and relaxed for a bit...movies and dinner with my son! Then late night cardio and practice posing
Sunday-Overslept...Practice Posing, Cardio, in house workout-shoulders, pushups, abs, biceps and tris!
Hopefully tomorrow I will get in AM cardio and hit the gym after work!
6 weeks out!
"Inner strength comes out of struggles, defeat, and pain which leads to the motivation to keep on pushing and not GIVING UP!!!" -ME
Sunday, March 27, 2011
Wednesday, March 23, 2011
Ha..I am posting twice in a week...progress
Ok, so Monday my son was not feeling well...coughing and tired so I did not go to the gym. I did a home workout. Abs, cardio on the sprint master, chest, back and calves.
Tuesday...I was a mad woman...lol! So what if I spent almost 4 hours in the gym. Ok, I did 30 min of practice in my heels-just quarter turns- I need my big old quads to pop! THen I did biceps, tris, and shoulders for about an hour. Then it was off to Tae bo for an hour, then I practice in my heels for an hour and 15 min. I did quarter turns and my stage walk over and over again! I guess the other 15 min rest of the time was spent on constant bathroom breaks, chatting with a few gals in the locker room, and someone said they noticed I have been getting leaner and what my diet/workout was like. Not getting my head all blown up because someone says I am getting leaner. At the same time, I like my progress so far and am hoping I stay on track :-) BEAST MODE!
Wed...My son was sleepy and still coughing so I did a in home workout again...cardio, practice in heels, lower back, abs, chest lunges-legs! The gym is great, but I am learning to put my bands, sprintmaster, and living room carpet to use...NO EXCUSES to Get it in and Get it done!!
Tomorrow... I plan to get up in the morning for AM cardio! After work I have to get my car looked at then it is off to the gym. I am hoping to lift before Tae Bo class. Back, shoulers, abs, practice in heels and more cardio...Yes, I am leaning out and dropping weight, but know I have so much work to to do. I am loving my fish, veggies, and eggs for the moment :)
"If GOD doesn't give me what I want, it isn't what I need!!!"
Tuesday...I was a mad woman...lol! So what if I spent almost 4 hours in the gym. Ok, I did 30 min of practice in my heels-just quarter turns- I need my big old quads to pop! THen I did biceps, tris, and shoulders for about an hour. Then it was off to Tae bo for an hour, then I practice in my heels for an hour and 15 min. I did quarter turns and my stage walk over and over again! I guess the other 15 min rest of the time was spent on constant bathroom breaks, chatting with a few gals in the locker room, and someone said they noticed I have been getting leaner and what my diet/workout was like. Not getting my head all blown up because someone says I am getting leaner. At the same time, I like my progress so far and am hoping I stay on track :-) BEAST MODE!
Wed...My son was sleepy and still coughing so I did a in home workout again...cardio, practice in heels, lower back, abs, chest lunges-legs! The gym is great, but I am learning to put my bands, sprintmaster, and living room carpet to use...NO EXCUSES to Get it in and Get it done!!
Tomorrow... I plan to get up in the morning for AM cardio! After work I have to get my car looked at then it is off to the gym. I am hoping to lift before Tae Bo class. Back, shoulers, abs, practice in heels and more cardio...Yes, I am leaning out and dropping weight, but know I have so much work to to do. I am loving my fish, veggies, and eggs for the moment :)
"If GOD doesn't give me what I want, it isn't what I need!!!"
Sunday, March 20, 2011
I seem to post every 5-6 months...ha 7 weeks out!!
Ok, OK, OK...7 weeks out for sure and maybe 6 weeks out from my first show of the season!!! So excited, but also very anxious. I am at my comp weight from last season already...wow! But not too excited yet...lol! Well I have increased my cardio...starting two a dayers and will increase to three a dayers for spring break! We shall see! I might try to post a pic or two during the week...Hey I need motivation anyway I can get it! My son has hard and defined quads and he is only three...so that is another motivation-to get quads like my three year old...LOL!!! Well anyhooo I talked to one of my figure friends Q who is also doing the show! We talked for a long time and it was good to talk it out! I have been stressing about work, but did cardio three times yesterday and twice today, so I am a little better now!! SO much going through my mind...work, my son, dieting, training, updating my website...the list goes on!
Well, going to try to post on this everyday or every other day! We shall see how that goes!
Anyhoo...my workout from last week
Sunday-Indoor full body workout and practiced in my heels two hours
Monday-My son cooperated and went to the Kids club so I could hit up the gym
Back, shoulders, bis and 20 min cardio
Tuesday-Cardiokickboxing class and practice in my heels, tris and chest
Wednesday-Off, practice in heels
Thurday-45 min long run shoulders
Friday-Rest
Saturday- 2 hr run, gym- legs-crazy workout, 20 min interval on treadmill-high intensity, practice in heels 20 min, home workout-legs, abs, lower back, and more practice in heels!
Sunday (today)- 45 min long run, bis, tris, shoulder, 20 min cardio-high intensity
Tomorrow- not sure if I will hit the gym in the afternoon because my son was a little sick this weekend! He is a trooper though :-) My goal is to get up in the morning for cardio, lower back, more shoulder work!
"Life is what we make it, always has been, always will be." ~Grandma Moses
Well, going to try to post on this everyday or every other day! We shall see how that goes!
Anyhoo...my workout from last week
Sunday-Indoor full body workout and practiced in my heels two hours
Monday-My son cooperated and went to the Kids club so I could hit up the gym
Back, shoulders, bis and 20 min cardio
Tuesday-Cardiokickboxing class and practice in my heels, tris and chest
Wednesday-Off, practice in heels
Thurday-45 min long run shoulders
Friday-Rest
Saturday- 2 hr run, gym- legs-crazy workout, 20 min interval on treadmill-high intensity, practice in heels 20 min, home workout-legs, abs, lower back, and more practice in heels!
Sunday (today)- 45 min long run, bis, tris, shoulder, 20 min cardio-high intensity
Tomorrow- not sure if I will hit the gym in the afternoon because my son was a little sick this weekend! He is a trooper though :-) My goal is to get up in the morning for cardio, lower back, more shoulder work!
"Life is what we make it, always has been, always will be." ~Grandma Moses
Monday, August 9, 2010
New day, new start, new school year...
Hey! Well I haven't blogged in forever...I need to get better at that! Ok, well so much has happened since last March...lol! I finished my first year teaching in DC again. I taught in DC from 2002-2006, then taught in Fairfax for three years and back to DC! It was stressful and an adjustment to go back, but I made it through and will be going back to the same school in about one week!
I competed in just 2 figure shows this year! WOW...I just realized that I have been competing in figure since 2004-six years and have competed every year! Can't tell ya how many shows i have done...just a lot! (when I was pregos in 2007 I competed in two shows and I competed in 2 shows 2008-7 and 9 months after having my son who is 2 years now) That is a lot. Well I competed in a Musclemania show last May in DC and in The Grand Cayman, IFPA pro show in June 2010! I was planning to do a bodybuilding show and compete this Fall for figure, but not feeling it mentally. I am planning on doing races to stay in shape and might hit the stage again in the Spring...We shall see :-)
Summer has been uneventful, but I am very grateful and blessed! Looking at things more positive and learning that everything truly happens for a reason. I am so excited that my two year old is toilet trained...YAY! I am moving in a little over a week and am making changes for the better!
Well, I go back to work next Monday and the kids arrive the week after that! I am hoping that this will be a great school year and I am happy to have a job :-) I look forward to the challenges that are going to come along the way...We shall see!
"I tried my best, I failed, I tried harder, and I failed again, I kept on trying and I continued to fail, I got on my knees to pray and I kept on trying...guess what I failed again! I looked at my life as a whole and saw everything that I have worked for, cried for, prayed for, strived for, suffered for, laughed for, and hoped for...then I realized that I was successful all along!" :-) GOD only gives you what you can handle and I am thankful that I am able to handle everything that is given to me! -Katrina
I competed in just 2 figure shows this year! WOW...I just realized that I have been competing in figure since 2004-six years and have competed every year! Can't tell ya how many shows i have done...just a lot! (when I was pregos in 2007 I competed in two shows and I competed in 2 shows 2008-7 and 9 months after having my son who is 2 years now) That is a lot. Well I competed in a Musclemania show last May in DC and in The Grand Cayman, IFPA pro show in June 2010! I was planning to do a bodybuilding show and compete this Fall for figure, but not feeling it mentally. I am planning on doing races to stay in shape and might hit the stage again in the Spring...We shall see :-)
Summer has been uneventful, but I am very grateful and blessed! Looking at things more positive and learning that everything truly happens for a reason. I am so excited that my two year old is toilet trained...YAY! I am moving in a little over a week and am making changes for the better!
Well, I go back to work next Monday and the kids arrive the week after that! I am hoping that this will be a great school year and I am happy to have a job :-) I look forward to the challenges that are going to come along the way...We shall see!
"I tried my best, I failed, I tried harder, and I failed again, I kept on trying and I continued to fail, I got on my knees to pray and I kept on trying...guess what I failed again! I looked at my life as a whole and saw everything that I have worked for, cried for, prayed for, strived for, suffered for, laughed for, and hoped for...then I realized that I was successful all along!" :-) GOD only gives you what you can handle and I am thankful that I am able to handle everything that is given to me! -Katrina
Sunday, March 14, 2010
Hour lost, but motivation gained :-)
Ok...Haven't posted since last Monday!!
Tuesday 55 min run on the treadmill...25 min of moderate to fast pace and 30 min of interval fast, moderate, and mild...was totally worn out, but had to do shoulders, bis, and tris
Wed-off
Thurs- 40 min run 20min fast and 2o min fast to moderate intervals
back and shoulder day!!
Fri- 3o min fast intervals
quads- mostly high rep and low weight
Sat- No cardio
hammies and more quads
Abs..a lot of ab work :-)
Sun-SOre sore sore
trained first then cardio
Chest, tris, and a little bit of bis
30 min run 10 moderate to fast
20 min interval moderate to fast
Abs-hanging knee bends, windshield wipers
Tomorrow will prob be a long run and abs
Night Night :-)
"I can see the finish line, but have the longest home stretch ever!!" -me
Tuesday 55 min run on the treadmill...25 min of moderate to fast pace and 30 min of interval fast, moderate, and mild...was totally worn out, but had to do shoulders, bis, and tris
Wed-off
Thurs- 40 min run 20min fast and 2o min fast to moderate intervals
back and shoulder day!!
Fri- 3o min fast intervals
quads- mostly high rep and low weight
Sat- No cardio
hammies and more quads
Abs..a lot of ab work :-)
Sun-SOre sore sore
trained first then cardio
Chest, tris, and a little bit of bis
30 min run 10 moderate to fast
20 min interval moderate to fast
Abs-hanging knee bends, windshield wipers
Tomorrow will prob be a long run and abs
Night Night :-)
"I can see the finish line, but have the longest home stretch ever!!" -me
Monday, March 8, 2010
Is it Friday...Yet, nope!!!
Well today (Monday) was an interesting day at work. Let's just say teachers are parents, counselors, social workers, psychologists, and all of that and then some(lol) and this lead to a very active day...A day in the life of a DC teacher :-) Ok let's see...Saturday was another awesome day of good ole cardio! I did 40 min on the treadmill. It was going at a moderate to fast pace the first 20 min and the last 2o min were intervals and I just went crazy with the sprints. I was fired up to say the least. Ok, then I did hammies. I am splitting up my workouts...switching things up and looking for some major results this season. I did quads on Friday and Saturday I did hammies.
Hamstrings
single leg press using mostly me heel to press...I used 90lbs for each leg and someone wanted to know if they could add more wait! Nope, sure can't and I continued on!
4X30
1X35
Lunge walks (10 1lb weights)
4X20 regular lunge walks-
2x20 wide leg or lunge walks outward
ten pushups in between each set- 60 total!
single leg Hamstring plate slides (sitting on floor)
Abs in between each set
10 lbs each leg 2X60
25 lbs each leg 2X10
single leg squat 20lbs
4X20
Standing leg curls can't remember the weight maybe 20-35 lbs
4X15
Light stretching!
Sunday off!!
Monday
Cardio...ran at some soccer field by the house. Wil was with the big boy riding his bike. He is pedalling so much better than he did in the summer :-) He ran a little too just like mommy. I think that I ran for 30 min and it was cool when we were out, but it was nice.
Tuesday I will be back in the gym...Night Night :-)
"Training to be the best of me!!"
Hamstrings
single leg press using mostly me heel to press...I used 90lbs for each leg and someone wanted to know if they could add more wait! Nope, sure can't and I continued on!
4X30
1X35
Lunge walks (10 1lb weights)
4X20 regular lunge walks-
2x20 wide leg or lunge walks outward
ten pushups in between each set- 60 total!
single leg Hamstring plate slides (sitting on floor)
Abs in between each set
10 lbs each leg 2X60
25 lbs each leg 2X10
single leg squat 20lbs
4X20
Standing leg curls can't remember the weight maybe 20-35 lbs
4X15
Light stretching!
Sunday off!!
Monday
Cardio...ran at some soccer field by the house. Wil was with the big boy riding his bike. He is pedalling so much better than he did in the summer :-) He ran a little too just like mommy. I think that I ran for 30 min and it was cool when we were out, but it was nice.
Tuesday I will be back in the gym...Night Night :-)
"Training to be the best of me!!"
Friday, March 5, 2010
TGIF..it' s really Saturday
Took yesterday off to relax. I had my 4th structured observation on Thursday...Yes, in DCPS teachers get 5 structured observations starting this school year. It went well and I have my last one at the end of the year. I am glad the weekend is here and looking forward to going out in the sunshine :-) Ok...Thursday I took the day off. Today (Friday) I ran 52 min on the treadmill. I have a better cardio session if I run b4 I workout.
I ran for 25 min ( 2min walk 3.5, 2 min@ 6.0, 2min@ 6.5 2min@ 7.0, 2min@ 7.5, 2min @8.0, 2min@ 8.5, 2min @8.5, 2min@ 8.5, 2 min @ 8.5, 3 min@ 6.0, and 2 min @3.5 walk).
After that I did interval training 27 min total- 5 min @6.0, 1 min@ 8.5, 30 sec @6.0, 1 min @ 3.5. I did this about 9 times and jogged for the remaining time...
I was exhausted, but still had legs to do :-) Quads
single leg press 90 lbs each leg
3X20, 1X30
Single leg press90lbs each- foot pointed outward
3X20, 1X30
single leg extensions 25-37,5 lbs each leg
4X30@ 25lbs
1x20@ 37.5lbs
single leg back lunges 20 lbs each dumbell
4X20
single leg knee ups 30lbs each leg
4X25, 1X30
Stretch and abs
Diet is back on track. Today I ate egg whites, oatmeal, tuna fish, chicken breast, brown rice, green beans, tuna fish on wheat wrap, grapefruit, and a lot of water....Saturday I will cook talapia fish and more chicken breast
Tomorrow will be hamstring day with some overall general strength exercises I learned from George Mason.
"Everyone has a story, struggle, triumph, disappointment, joy, victory, loss, tragedy or accomplishment to share, to tell, to boast about or keep to themselves...what we do with it all is what really counts. Never count anyone out of anything regardless of circumstances!!!" ...oops there goes another rubber tree plant!"
I ran for 25 min ( 2min walk 3.5, 2 min@ 6.0, 2min@ 6.5 2min@ 7.0, 2min@ 7.5, 2min @8.0, 2min@ 8.5, 2min @8.5, 2min@ 8.5, 2 min @ 8.5, 3 min@ 6.0, and 2 min @3.5 walk).
After that I did interval training 27 min total- 5 min @6.0, 1 min@ 8.5, 30 sec @6.0, 1 min @ 3.5. I did this about 9 times and jogged for the remaining time...
I was exhausted, but still had legs to do :-) Quads
single leg press 90 lbs each leg
3X20, 1X30
Single leg press90lbs each- foot pointed outward
3X20, 1X30
single leg extensions 25-37,5 lbs each leg
4X30@ 25lbs
1x20@ 37.5lbs
single leg back lunges 20 lbs each dumbell
4X20
single leg knee ups 30lbs each leg
4X25, 1X30
Stretch and abs
Diet is back on track. Today I ate egg whites, oatmeal, tuna fish, chicken breast, brown rice, green beans, tuna fish on wheat wrap, grapefruit, and a lot of water....Saturday I will cook talapia fish and more chicken breast
Tomorrow will be hamstring day with some overall general strength exercises I learned from George Mason.
"Everyone has a story, struggle, triumph, disappointment, joy, victory, loss, tragedy or accomplishment to share, to tell, to boast about or keep to themselves...what we do with it all is what really counts. Never count anyone out of anything regardless of circumstances!!!" ...oops there goes another rubber tree plant!"
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