ok...hiatus over.. let's do this thing! (warning..long ass post)

I have been training, just never sure what is really blog worthy. moved back to MN in July and have been kind of struggling to get my groove back since.

Finances and my nagging shoulder issue led to the decision that America's Strongest Woman won't happen for me this year. Its okay, I will take a year to improve my overhead and my athleticism and blow it up next year ;)

I have a new goal..and I am of two minds about blogging it, but I think I will. I am of two minds for a few reasons:

• It isn't strongman related (but I think I will get stronger during the process and maybe even end up a more competitive middleweight)
• I have begun this process so many times and not followed through that the people close to me will roll their eyes and say "sure you are"
• It is a really big goal for me and involves more self belief than I think I have sometimes. 2 years ago I had unlimited amounts of self belief and what felt like the heart of a champion...a lot of events broke me down and somewhere I got lost.

The decision to create this goal comes from being tired of being unhappy with my physique and feeling like there was a "could've" there that I didn't explore far enough.

I have a lot of plus factors going into this goal:

• the support of an amazing man, Adam :)
• the environment at Underground Gym (full of champion mentality)
• a calm sense of knowing that i know how to do this and i am finally ready to apply that knowledge and follow through
• 10-15 new pounds of muscle added through a year and a half of strongman training :)

so..whats the goal?

March 31st, 2012 sub 7% bodyfat and women's heavyweight 1st place at the Gopher.

I will still include strongman training in my routine :) but I will be doing a lot more isolation work than I have in a while and a lot more cardio and actually sticking to an eating plan (stop rolling your eyes).

So...I know its a lot to ask, but to build momentum and keep momentum going, I need people to cheer and prod and push along the way. I promise myself, and you that I will not let us down this time :)

I will be honest in my blogging and ask that you not make fun of what I feel are light weights as I readjust. My shoulder has really brought down my numbers ;( maybe i will even post my stats and measurements...idk. that may be too brave even for me...

I also want you to let me know when I get too uppity, lol. I have this weird complex about being overly braggy or proud and feel like I need a reality check... but at the same time I think a certain amount of grandiosity and larger-than-life ego is necessary in a goal like this. a fine line, indeed.

That said.... here was the first two workouts of this new regime (shoulder day will change, we just threw that one together before I set the new routine)



Tuesday Oct 4th

Shoulders & Triceps wtxreps

Overhead db press, neutral grip, standing 15x15, 25x12, 30x10, 35x8, 40x6, 45x6

DB lateral raise 10x15, 10x15, 10x12, 10x12 (really wishing we had 12.5, lateral movement really weak from injury)

DB Limited ROM lateral (thanks Brian) 3 sets of 15#x12

DB rear delt flye 8x15, 10x15, 15x12, 15x12

BB Lockouts in rack (standing) 95x12, 95x12, 115x6

triceps overhead DB Ext single arm 10x15, 10x15, 15x12, 20x10, 25x6 barely

triceps pressdown w rope 100x12, 80x15, 70x15...sad lil dead arms


Wednesday (lifting arms overhead challenging :) ) 10/05

Legs

Warm up - crossover stretch, inchworm forward and back for 10reps
100 reps ball crunches

Back Squats w/u 95x12, 135x12, 185x10, 205x8, 225x6, 245x6

Leg press (first day doing legs in vibrams..felt weird) we guess the sled weighs 70, so i add that into the weight. 470X10, 560x10, 650x10, 650x10

Leg extension (these really suck for me right now, I think my knees aren't tracking right, hopefully they will improve, right now any significant weight hurts like hell, so i am keeping it light) 3 sets 60x12

Superset : standing leg curls 35x10 and walking lunges 25X10, 3 sets each

Superset: Seated calf raises 50x10, 75x10, 100x10 and standing body weight calf raises 3 sets 25

sore baby! but in good ways - my knees feel ok, a little tight but not painful and my glutes,hams and quads are pleasantly sore/full, my calves..sad sore lol. going to do some light cardio today and lots of stretching/foam rolling.

One of my hopes during all this isolation work is that i rehab some nagging issues and become even more functional for strongman :)