Getting Ripped For 2008-Pam's Road To BF Competiton

pamgid · May 5th, 2008, 11:59 AM

So Ok!

Goals:

1) drop 12-15% body fat in 60 days
2) squat 270lbs A2G 12-15 reps
3) leg press 630 20 reps (yes Hans....I'm being a punk)
4) drop 2 inches from each site measured
5) start seeing some definition in my abs
6) Be 100% in my diet and work out
7) cardio 6 days a week ( HIIT 3 times +1 distance run + 2 regular cardio)
8) 5 hard weight days.
9) 10x4 unassisted pull-ups
10) Get at least 7 hrs sleep

Big goals I know but really...impossible is nothing

aim for the moon even if you miss, you'll land among the stars

Measurements:

neck: 13
chest (under arms) 35
waist 1: 30
waist 2: 29
Glutes: 39
thigh site 1: 24
thigh site 2: 22
calf: 15
biceps relaxed: 13
biceps felxed: 14
wrist:6

weight at last check 181 bf% 33%

MsMarvel · May 5th, 2008, 10:05 PM

Those are some pretty BIG goals but I know you will work hard!!! I am so excited, your posts are always full of energy, looking forward to following your journal.

**tooncesthecat** · May 5th, 2008, 10:13 PM

Damn! 270 ATG for 12-15 reps! You put me to shame! The other goals are hardcore too! Go for it

pamgid · May 6th, 2008, 12:25 AM

Quote:

Originally Posted by MsMarvel

Those are some pretty BIG goals but I know you will work hard!!! I am so excited, your posts are always full of energy, looking forward to following your journal.

Hi Cindy so good to have you back on the board...missed your inspiration!!! Even on the days when you are fighting to stay in it you still manage to be selfless and give of yourself to others....much appreciated!

pamgid · May 6th, 2008, 12:33 AM

Quote:

Originally Posted by tooncesthecat

Damn! 270 ATG for 12-15 reps! You put me to shame! The other goals are hardcore too! Go for it

cat, I'm not there yet

but like I said I'm aiming big! Right now I'm at 180 parallel and working on being comfortable enough to take it lower-work in progress. Got some good information from a link that torofuerte put up in another thread and plan to do some reading and hopefully figure out how to fix my problem areas. Bar keeps slipping off my back...just can't keep it in place. Did some work on Friday with less weight lets see how quickly I can correct my errors.

pamgid · May 6th, 2008, 01:01 AM

Work out:

hit the legs again:

Leg Press: 90x20/180x20/270x15/360x15/450x15 (2)
hamstring ball curls 4x15
db step-up: 20xbody weight/20lbsx15/25x15/30x15/35x15
db squats: 20xbodyweight/20lbsx20/25x20/30x20/35x20/40x20 (working on the below parallel thing)

Bi/tricpes

21sx30lbs/40/50 (2)
concentration curls: 15x20 20x20 (3)
close grip bench press: 30lbsx20/40x20/50x20/60x20
tri-kick backs: 10x20/15x20 (4)
preacher curls:30x12/40x12/50x12 (2)
cable curls: 20lbsx20/30x20/40x15/50x15

PM work out:

chest press: barx20/70x15/90x12/90x15

Cardio: 30 minutes thread mill: 20 minutes 5.0 + 5 1minute sprints 7.0 1minute recovery 5.0 + 5 minutes cool down.
Not completely happy with my work out today but will make adjustments and get it the way I want it.

Meals:

post work out shake
1) Eggs
2) oatmeal
3) fruits
4) brown rice/chicken garden salad
5) Shake
post work out shake
6) Tuna & garden salad

**Belsicilia** · May 6th, 2008, 10:49 AM

Pam you are awesome!! Love all the goals and determination! we are gonna get so lean by summer, we'll need to go shopping for new clothes, isn't that exciting???

AND DAM girl!! the weight you are pressing on that leg press is FANTASTIC!! I LOVE IT!!! buns and legs of steallllllllllllllllllllllllllllllllll. woooohiooooooo

I really want to lean out my legs. It seems its my most stubborn part. They are really strong, but I hold most of my fat there. My upper body looks really lean, and then my legs seem to nt want to let go of the adipose...grrrrrrrrrrrrr

I am gonna start to carb cycle and play around with my calories, and see if that will jump start some changes.

We are gonna have alot of fun for the next 2 months, so glad you are here!

Piera

pamgid · May 6th, 2008, 10:50 AM

6 May:

5:30-6:00AM cross trainer manual level 11

6:00AM-7:00AM Karate (surprise exam!!!!) If only I knew I would not have gotten there early and used up all that energy on the damn cross trainer!!!!

Meals:

post work out shake
1) eggs
2) oatmeal
3) split peas soup (broccoli/cauliflower/cabbage/carrots/ chicken breast) W/ brown rice
4) shake
5) shake
6) tuna sandwich ( mustard/lettuce/tomatoes ww bread)

didn't make the gym as my brother asked me to help him out a bit but I did go for a run after.

pamgid · May 6th, 2008, 11:37 AM

P ur pertty awesome urself!!

it rocks to know someone else that loves lifting heavy . I'm told with the combination of lifting heavy, getting in the cardio and eating clean....the fat has no choice but to DIE!! lol we'll get there

So funny yesterday at the gym really cute guy doing leg press 2 plates lots of grunting!!! lol when he gets through...rrrrr at least I thought he was done (it was at least 15 minutes after his "last" set) I go over and start working so I've got like 1 more set of 5plates to do in between I'm doing cable curls....walks up and asks if I was done I was like well I've got 1 more set to go but u know go ahead he was like no no, I'll wait I can't lift so much weight....lol

silly man

again yesterday at the gym...dude I've know for a while was at the squat rack bout hit it...so he loads on 1 set of 45...cool...then starts doing partial squats not even 1/4 of the ROM so the dude I train with looks at me and gives me this evil grin (yes he is very cocky & can be as a$$ but I do love him)...lol all I could do was yell at him "shut up"! squatter proceeded to load 2 more sets of 45 and continues with his partials.....right after he goes to the leg press machine loads 6 plates per side and continues his partial work out....maybe he was doing something I didn't know about....I mean after all I am still a novice to the weight lifting thing

pamgid · May 7th, 2008, 12:06 PM

May 7:

5-6 Kick boxing

weights:

db rows: 15x20/20x20/30x20/40x15/50x10 (2)
pull downs: 40x20/50x20/60x15/70x15/80x10
hyper extension: 20xbw/12x25/12x35/12x45
inclined push ups: 20/15/20/20/15

Meals:

pre work out shake
post work out shake
1)eggs
2)Otmeal
3) fruits
4)brown rice/beans/veggies/c h i c k e n.......

I need to get more sleep....bed time is usually between 11:30-1:00AM I'm up by 4:30-5:00 AM

**Hans_Rachid** · May 7th, 2008, 04:00 PM

You're hardcore! With that much motivation and dedication there's no way anything can stand in your way

However, even if setting goals to reach can be a great motivator, it can also have the opposite effect if the goals are not achieved by the deadline. I'm in no way trying to discourage you, quite the opposite in fact, but it seems to me like some of your goals are a bit... optimistic, and I don't want you to feel disappointed if after trying really hard for 60 days you don't achieve everything you expected.

Remember this is a lifestyle, not a sprint, in fact it's more like a marathon if I have to make an analogy. You progress diligently, steadily, step by step, but eventually the progress adds up and you realize you've come a long way since the beginning. Come to think of it, it's not even like a marathon because the fitness lifestyle has no ending at all, you're always working to improve on your current fitness level or to preserve it.

Finally, there seems to be some incoherence with your goals. You wanna drop 10-15 pounds, fine, but yet you also wanna lose 12-15% body fat, and to do that you would have to lose over 25 pounds of fat while keeping all your lean mass or even increasing it. Also, you aim to leg press 20x450 and squat 270 ATG, but when you'll be able to do the latter you'll probably be doing sets with 900 lbs on the leg press.

Anyway, as you said : aim for the moon and even if you miss, you'll land among the stars!

pamgid · May 7th, 2008, 04:43 PM

Quote:

Originally Posted by Hans_Rachid

You're hardcore! With that much motivation and dedication there's no way anything can stand in your way

However, even if setting goals to reach can be a great motivator, it can also have the opposite effect if the goals are not achieved by the deadline. I'm in no way trying to discourage you, quite the opposite in fact, but it seems to me like some of your goals are a bit... optimistic, and I don't want you to feel disappointed if after trying really hard for 60 days you don't achieve everything you expected.

Remember this is a lifestyle, not a sprint, in fact it's more like a marathon if I have to make an analogy. You progress diligently, steadily, step by step, but eventually the progress adds up and you realize you've come a long way since the beginning. Come to think of it, it's not even like a marathon because the fitness lifestyle has no ending at all, you're always working to improve on your current fitness level or to preserve it.

Finally, there seems to be some incoherence with your goals. You wanna drop 10-15 pounds, fine, but yet you also wanna lose 12-15% body fat, and to do that you would have to lose over 25 pounds of fat while keeping all your lean mass or even increasing it. Also, you aim to leg press 20x450 and squat 270 ATG, but when you'll be able to do the latter you'll probably be doing sets with 900 lbs on the leg press.

Anyway, as you said : aim for the moon and even if you miss, you'll land among the stars!

Hi Hans

thanks for commenting

Totally agree with you it's a life style and I'm enjoying it very much...more so than I ever thought I would. Even If I don't make my 100% of my goals (in the 60days) I won't be disappointed, just means I gotta keep on working until I get to where I want to be. When I look at where I am now and where I've come from, man there is no way I'm going back or can ever doubt if it has been worth it...everyday I know it is

Goals: Optimism is good but so is reality, yes? Again agreed, need to pay more attention to the bf% than the # on the scale as while I'm dropping bf% I'd (perhaps) be gaining muscle mass? 25lbs in 60days may be a little unrealistic maybe even a but unhealthy?

Right now am at 450 leg press but only 12-15 reps and squat 180 but have some "form" issues so worked on it a bit last time.

So 900 leg press huh? interesting......

I'd never take good advice from someone who know a whole lot more than I do for anything other than what it is....

thanks!!

pamgid · May 9th, 2008, 02:08 PM

8 May

karate

Meals:

post work out shake
1)eggs
2)oatmeal
3) tuna & greens
4)shake
5)shake
6)Tuna & greens

PM work out

kick boxing 1hr

weights:

db: shoulder press: 15x20/20x15/25x15/30x10
db: front raise: 15x15/20x10 (3)
db lat raise: 10x15/15x10/20x8 (2)
bar: upright rows: 20(4)
lying rear delt rows: 10x20/15x10/20x10 (2)

pamgid · May 9th, 2008, 02:11 PM

9 May:

Didn't got crazy with the AM work out and cardio cause I'm working legs later

threadmill: 5.0 30 minutes varying incline abs

meals:

post work out shake
1) 3 eggs/ veggies
2) oatmeal (just swallow)
3) grilled chicken balls brown rice & beans green salad no dressing
4) raw veggies
5) shake
post work out shake
6) chick peas & broccoli /w tuna

work out

Legs WhoooooooRaaaaaaah!

Squat: 50x10/90x10/140x10/180x10 (3) (180 I OWN YOU!)
Leg Press: 90x20/180x12/270x12/360x12/450x 12 (2)
Cardio- 15 mins threadmill 4.0 no incline ( I'm already feeling my legs burn-SWEET!)

Thanks to torofuerte for that link in the 5x5 thread it was WAY helpful! Did the reading and analyzed what I was doing wrong, which is exactly what the guy I train with had been telling me and pin pointed the problem....shocker, I was arching my back upward to compensate for the weight sliding off my back, which was only sliding outta place because I was not holding with a wide enough grip that I felt comfortable with and my back was too straight to begin with. Thus the problem of not going low enough and also leaning fwd. To someone that didn't know better (Ididn't know better) would give the impression of going down when I should have been paying attention to how low my bum was. Make sense? Hope so cause I did it with a whole lot more ease today...well as much ease as I can squating 180. Now to master 180 ATG.......

**Belsicilia** · May 10th, 2008, 01:17 PM

Just dropping by girlfriend!

WISHING FOR THE FAT TO DIE- LOL!! At least the excess we don't need

You are rocking it girl, love it! Its too bad we are so far apart, I would love to train with you sometime. But who knows, if life ever leads you my way - to toronto canada, you MUST let me know and we definitely will hit the gym, some food and some hot spots

Just wondering...do you carb cycle at all? Have you played arount at all with your meals? I kinda want to give my body a shock in the food/nutrition department so that I don't have to resort to those fat burners. However i have heard green tea is a good, safe fat burner just not sure I want to go there.

Have a great weekend chickita! alla prossima

Piera xo

pamgid · May 10th, 2008, 02:19 PM

Quote:

Originally Posted by Belsicilia

Just dropping by girlfriend!

WISHING FOR THE FAT TO DIE- LOL!! At least the excess we don't need

You are rocking it girl, love it! Its too bad we are so far apart, I would love to train with you sometime. But who knows, if life ever leads you my way - to toronto canada, you MUST let me know and we definitely will hit the gym, some food and some hot spots

Piera xo

That would be SA-WEET! \m/ training with you!! or if it ever leads you my way

would be so cool training with another chica that don't fear the weights... closest I got is one that makes those overly loud grunting sounds while squatting 50lbs

working on it though...

Quote:

Originally Posted by Belsicilia

Just wondering...do you carb cycle at all? Have you played arount at all with your meals? I kinda want to give my body a shock in the food/nutrition department so that I don't have to resort to those fat burners. However i have heard green tea is a good, safe fat burner just not sure I want to go there.

Have a great weekend chickita! alla prossima

No have not.....to be honest not 100% sure what it is

but I think I need to make some changes to my diet just not 100% sure where or how so am meeting with a professional later today and will let you know what he has to say. I have been thinking bout the fat burners but want it to be a last option because I know that I can do it naturally...unless time becomes my enemy...but not to get ahead of myself....meeting later today

thanks for checking in P it's always a pleasure to get a post from you

u rock!

pamgid · May 17th, 2008, 09:33 PM

Friday!

5-6 Kick boxing

1st session with the trainer son of a B&^%$(*@! Awesome work out!

Close grip pulldowns 60/70/80
pull downs 60/70/80
Dead lifts 50/60/70
squats 50/100/150
chest press 50 (3)
Leg press 90/180/270
reverse curl & should press 30/40/50 !!!! that was hella hard!

abs/ incline twists into crunches (3) 25 of each

all 3 sets 12 reps back to back only taking a minute when I was winded. But not in that order.......I crawled outta the gym when I was done....felt great!

Wonder if I can merge the 2 threads that I've got cause I'm basically posting the same thing in both....mmmmm help from the EF gods/goddesses perhaps? yes?

**Belsicilia** · May 18th, 2008, 03:21 PM

Love the weight on that leg workout!!! you got me all pumped for my own leg nd butt workout today!! yippeeeeeeeeeeee lol

So how is kickboxing going? I used to do it, and loved it, I just haven't had the time lately. I loved kick the shit out of that bag and the trainer LOL. great way to relieve stress, I may just take one at my gym this week. Keep inspiring me GIRL!!

muaaaaaaaaaa
Piera
xo

pamgid · May 26th, 2008, 01:42 PM

Been a bad week but have got to hit the weights heavy at least 2 days a week...not been consistent with this need to fix it:

Monday:
Kick boxing

Had a session with the trainer did some variations on the stuff that i'd been doing so far, for example on the leg press and squat went way lighter and increased reps also changed leg position form stance to one about shoulder widith for leg squat and slightly closer for leg press...was amazed how something like that could make such a big difference in how much more effort had to be used, increasing the number of reps also contributed to my feeling like was getting my ass kicked...lol but that was good.

reverse curl/shoulder press (bar)
close grip pull downs
reverse grip pull downs
abs
some other stuff can't remember the names and can't locate the program that he gave me at the moment

kick boxing

Tuesday:

karate

Wed:
cardio: 20 minutes
walking lunges: 20lbs 50(3)
bd shoulder press: 20x20/25x15/30x15/35x15/20x20
bd flys: 10x20/15x15/20x15 (2)

PM:

kick boxing

Thursday:
kick boxing

Friday:
zero work out........

Diet has been 60 good 40 bad at best.

Saturday:

30 mins eliptical (hills round the world level 10)

shoulders/biceps/ triceps/mid & upper back/chest db squats

Today to start seriously dieting...meaning no excuses for not eating what I should. No excuses for not hitting the gym the way I should except of course, health reasons. I didn't come this far to give up now regarldess of the challenges that I face outside the gym...they are outside the gym. Now, head up, chin down, to infinity and beyond! or something like that...

pamgid · May 27th, 2008, 12:16 AM

today was a good day.....

meals:

oatmeal
shake
brown rice/broiled chicken/steamed veggies
1/2 grapefruit
shake & 1/2 banana
yougart & 1/2 banana

tae bo dvd - bank holiday gym closed

got karate in the morning...plan to hit the gym a bit early and get an hour in to do some cardio and maybe some legs. I really feel like I have not hit the weight hard in a while.....