8 More

Your support is unbelievable. Many thanks to everyone who is coaching me throughout this crazy journey. We are a mere 8 days away from the contest and I couldn't be happier.

For anyone who would like more information on the event or would like to attend please visit www.fitnessamerica.com.

I spent 12 hours filming yesterday!!! I am totally beat, but I still managed to squeeze in 2 training sessions. Read on for more:

AM Training:
I walked uphill for about 35 minutes and at a good pace to put me squarely in a fat burning heart rate zone. Sometimes I like to run so much I run too fast and don’t get the full fat burn thing going. So today I slowed it down for that purpose.

Then I trained glutes and abs. My weight training plan comes from trial and error and what works for me to fit into my schedule allowing recovery time for each muscle when I am not competition training. Things are very different during competition prep. Of course, my husband, who is the definite expert in this field, helped me develop the program.

Glutes: 3 sets of kneeling cable kickbacks heavy and 12 reps in each set; prone hip raises with a 45 pound plate for 15 full reps followed immediately by 15 little pulses; then another set of prone hip raises with 2, 45 pound plates on my stomach doing 20 full range reps and 20 little pulses; one more full set the same as the last; then hamstring curls with weight lying face down on a flat bench but lifting the lower abdomen off the bench at the top of the curl – very difficult and great for hitting the glutes; then 3 sets of squats, heavy

Straight Arm Pullovers: 3 sets of 15 reps with 10 pound dumbbells. I do this exercise right after each set of squats to normalize breathing and to open up the ribcage musculature.

Abs: 4 sets of bench crunches for 30 reps – alternating between normal crunches and twisting crunches; 2 sets of Captain’s chair leg raises for 35 reps each

Eating:

Pre-breakfast:
250 ml water with lemon juice
250 ml water with 9 ounces wheat grass
5 fish oil capsules

Breakfast:
2 Tablespoons each oatmeal, salba, wheat germ, flaxseed and bee pollen – that is it!
3 egg whites – NO yolks
Black coffee

Mid Morning:
3 egg whites
½ raw red pepper
Water water water
Herbal detox tea

Lunch:
¼ cup brown rice
2 cups steamed mixed veggies
5 ounces grilled chicken tenderloins
Water water water
Herbal detox tea

Mid PM:
3 egg whites
Other half of red pepper
Water
Herbal detox tea

Dinner:
1 cup Steamed spinach
5 ounces grilled chicken
1 cup steamed broccoli
Water

Before Bed: cal/mag supplement mixed with MSM and glutamine – tastes nasty!!

PM Training:
Chest: 5 sets bench press followed by 4 sets of cable cross overs
Back: 5 sets pulldowns, 3 sets seated row
Shoulders: 5 sets presses, 4 sets lateral raise

2nd cardio session: 20 minutes uphill climb/walk session. This was much faster paced. When I put the treadmill at 7.5 or 8 for speed I run that at a steady pace to very fast music!!! That keeps me going. I am trying to build some lungs and some endurance.

More tomorrow with some Q & A...