Day 13

Pamper day!!!!!!!!!!!!!!!!!!!!!!!!!!

Once in a while one must pamper themselves and enjoy the benefits of a great deep tissue massage and feeling good and clean after getting a relaxing manicure and pedicure. Morning cardio/abs and calves were taken care of earlier this morning. I managed to break away in between clients and actually made time for myself which felt great. I love days that you can enjoy errands without much stress and feel relaxed in the evening and have time to enjoy the benefits of the pamper day.

Muscles are back to normal, feeling as if they are able to move freely again, without knots and such tightness hindering my workouts. Nails and fingers look nice and groomed and I have time this evening to enjoy my book and visualize my next couple of weeks before hitting the sack early tonight.

What a great day for not only my physical being, and or appearance but most importantly for my soul and spiritual side. I am ready to hit legs hard tomorrow and enjoy a date night with my lover. Going on two weeks now, time is already flying.

Will have pictures posted by the end of the weekend and remember next week is step it up week! Stairs I am ready for you!!!!!!!!!!!!!!!!!!!!!!!

Day 11 and 12

Crazy couple of days behind me. My car has given me nothing but problems, but they are all fixed and I kept on track with everything remaining calm and positive about the situation. I have been filling my mind with nothing but positive thoughts and visions of being cut and ripped on stage, which is my driving motivation everyday when I am standing on a piece of cardio equipment at 4am.

Already booked my first sprint session for next week. I am planning on meeting my client to do stair sprints at the convention center Tuesday at 5:30, I am stoked. There is nothing better than being done with an intense sprint session. I look forward to the quivering legs and almost impossible drive home with my stick shift car. Sick huh?

Training this week has been awesome. I am cycled through all workouts so next week the challenge will be to beat numbers either weight or rep wise. Progression is the key to grow and keep size on. Legs is also just around the corner. Gee I am sure this session will be brutal and a tear jerk er, but I must say I am ready to hit it hard. I already committed to staying in and going to bed super early Thursday to have immense energy and power behind my wheels.

I believe everything happens for a reason, and the reason my car broke down and my life has been a little crazy is because I am burning the candle at both ends once again. I have yet to learn. This is the time to focus on work, and myself and stick to plans I have made for myself instead of allowing myself to be torn in all directions. I will work on that, so that when time comes where diet is stricter and training seems harder I have energy reserves for that extra push. Thanks to all my clients, friends and co workers for helping with keeping my ass afloat during chaos times, I do appreciate and notice your input.

Day 10

Measurements are in:

I am already starting to cut up. Going to pay close attention to my LBM to make sure I don't loose too much it is also very hard to measure with callipers they are not always 100 percent accurate and the slightest pinch difference can show. I use the callipers to give me a gage to go by really I eyeball my progress daily in the morning and use clothing as cages. Great workout for back yesterday. I noticed the back work out was so intense my biceps almost failed during first bicep exercise. I think in the next three weeks I will incorporate an arm workout separately from back and shoulders. Areas I really want to focus on not loosing size are my arms, and shoulders and legs and upper body need to be proportioned.

Bicep 5
Triceps 9
Sub scapular 10
Supra 7
___ _____
31


BF 20

Weight 139.8
FM 27.96
LBM 111.04

Circumference

Bicep 11.25
Bicep Flexed 12.75
Chest 36.5
Waist 32.5
Hip 39.75
Thigh 22
Calf 14.75

Day 9

Another beautiful day out here in San Diego. Life is beautiful training, nutrition and organization of game plan is all on track. This upcoming week I am keeping everything the same within my diet cycle (High, Medium, and Low days will remain the same). My training is still rotated through A, B, C training days for each body part except leg day, which will change weekly with focus on progression of weights and shocking the hell out of my legs since they respond best to such training. Fridays leg workout left me sore, but I wasn't as destroyed as two weeks ago, when I couldn't walk for five days. I am pretty sure this coming Friday will be more intense, since it was my first week back from taking off we had to ease me back into the craziness.

Starting next week I will incorporate one or two HIT (high intensity training) sessions with shorter duration but way more intensity. Think these sessions will happen outside at the convention center and on the track. I will do sprint work up stairs and around the track, shredding up recruiting more fast twitch muscle fibers, which in the long run will be more beneficial to my training for aestetic reasons. The other cardio sessions will be incline treadmill, stepper or stair master which are three I currently cycle through.

Weights will remain more heavy to not loose size most likely for three more weeks until we make changes in that department. It is always important to make changes as needed. I can not predict the future and how I will look, so we play it by ear to keep it perfect.

I checked out that new gym today where I did my workout, which made up for yesterday and must say it was beautiful. All brand new equipment and a high class status. I did miss seeing familiar faces, however I love switching gyms up once in a while to keep it exciting and motivating for myself.

Lets get this week started! I am going to focus on not overbooking myself and making sure I have time to reflect mentally and spiritually.

I am thankful and blessed with my life and my surroundings:) Thank you to all my team players as well in helping me scuplt that perfect body. You know who you are and I will make sure to go into more detail about each and every one of you in the upcoming posts!

Day 8, Saturday

Wow, today was an absolutely amazing day. We had an outrigger canoe challenge and were in the race to defend our championship status from last year. Our team paddles this, which consisted of Tammy, Ryan, Dave, Chris and myself upheld it and won first place out of 98 boats once again this year. I am so glad that my legs were sore and not by upper body otherwise I would have not been as strong in the race:)) It was such a fun day, clients came down to support such as Debbie my amazing weight loss client, who actually was recruited to enter the race with one of the other teams, what a blast and also Peter my boyfriend who jumped in one of the boats who was missing a team member as well. The support was welcomed and really appreciated and everyone had an abs0lute blast!

I swear doing an all day event such as this you have to come fully prepared with foods and supps and everything, no time for slacking on getting your stuff ready ahead of time otherwise you are bound to fail and as a champion there is no room to make mistakes. In hand today a big fat cooler stacked with all my foods for the day, yummy egg whites, flank steak, chicken breast, veggies and almond butter.

I planned my workout around this event. I was supposed to train Chest, Shoulders and Triceps today, however I switched it till tomorrow since I want to be fresh and have an outstanding workout, I also switched my carb days around for this weekend to make sure I was eating according to workout schedule and not days selected previously.

Peter and I are going to check out the new gym downtown tomorrow Fit Athletic Club, supposedly extremely classy, brand new and the talk of the city so we will see what our take is on it.

Measurements should come Monday already have the new pictures for week 2 for your viewing pleasure, not much change but I am sure within a month there will be significant changes.

Day 6

Today I went ahead and started the application process for the USA's and let me tell you its a little more complicated than I thought it would be. I sent out an application for my NPC (National Physique Committee) card and paid $85 for that. I can't send in my entry form until I have my NPC card in hand, along with a Money Order of $150, proof of passport or birth certificate and proof of my placing from my previous show that qualified me for nationals.

I am almost complete, just awaiting my NPC card and then it is official. Flight, hotel and food expense taken care of; registration pending.

Low carb day today, which is perfect since it was one of my days off. I must say my brain is functioning more than what I remembered it to be when I first started to diet for Figure shows and had come across those evil low carb days. I am feeling a little more tired than usual; however awaiting tomorrow with a smile on my face. Leg day!

I did cardio all this week before training my first client at 5.30am so had to make it into the gym and be done and ready to train by my first client. I guess it caught up with me finally today. I am planning on a good nights sleep tonight to energize my body and get it ready to be hammered tomorrow at 9am. Thank God, a high carb day to look forward to and no cardio!
Yes, Yes, Yes!!!!!!!!!!!!!!!!!!!

On leg days I tend to not do cardio to allow my legs to rest, recover and grow! Will have to video tape part of my leg workout soon one day:) Have a good night and stay tuned for more body shots this weekend!

Day 5

Today rocked!!!!!!!!!!!!!!!!!! I had an extremely productive and amazing day. It is fabulous how on track you can be when all your stuff is laid out and thought of ahead of time.

My back and bicep workout was fast and intense. I am training heavy these next couple of weeks with a little less reps but heavier weight to keep on size before I go with heavy weight and burn out rep sets. I crack up when I do pull ups normally at weight 130 not a problem, but at 145lbs a little harder to get 10 or more perfect reps in LOL. Diet, supps and training have been one hundred percent on track.

I have come to a realization. Until all my stuff is organized and put together I can not focus on anything else, otherwise I will fall behind and get stressed out, so one valuable lesson I am trying to obey by is getting my stuff done before committing to anything or anyone else.

Tomorrow is my day off and Friday the big leg day, which I am extremely excited but at the same time scared shit less of! We hit them so hard before my week off I couldn't walk for five days. I seriously get butterflies when I think of legs, but I know I need a day or two to pump myself up for them so here we go a mental note to self "LEGS FRIDAY HERE WE COME"!

Day 4

Again and again am I reminded of how blessed I am to have such amazing people in my life. This day in particular was very special to me. My darling Peter sent me a dozen roses for our one month anniversary and completely took me by surprise. I received a phone call from work to come in and pick up a delivery that was sent to me. The front desk staff said they have never seen such a big smile on someones face and commented on what a wonderful man I have.

I chuckled to myself and thought wow this Peter that fell from the sky is pretty damn special and even though I was low carbing all day long, I had energy galore and knew I was not alone in this experience. I am so certain and positive that this 14 week prep will be a breeze due to the fact of having the most amazing friends, clients, family, co workers and supporters from the gym whom all believe in me and what I have set forth to accomplish.

Thank all of you for your ongoing support and believing in me! I respect you all, and appreciate each and every one of you out there in my own special way:)

Let's bring on day 5 I can't wait to train again, Back and Biceps tomorrow!

Day 3

Day three and hooked. I feel rested from taking this last week off and was on fire today. Honestly rest and recovery really plays a tremendous role in performing at your best. I love to over train, which is my downfall. I am an extremist so to not burn out and stay strong throughout my prep I really have to listen to my body and be smart. I feel I have gotten off to a great start and feel this prep will be a breeze, since I have done six shows prior and have learned from every show how to better prepare for my next.

I spoke to my sponsor Rick Suzuki from Hawaii about my sponsorship package and finalized my plane ticket, and my hotel room.
I also spoke to Brian David and set my date to get measured for my suit to pick out color and style. Seven weeks out is typically the time to go in for a suit fitting.

My flight is booked for Tuesday 21 July, I did this to have a couple of days to get settled before the big show. I plan on doing a professional photo shoot on Wednesday and have Thursday to prepare mentally and do last minute posing and body painting.

The best feeling is to have everything organized ahead of time I love doing this so that I can concentrate one hundred percent on training and not feel stressed out and waste mindless energy worrying about getting all my ducks in a row last minute. (Trust me, I have learned from past experience LOL).

Alright so far so good lets see how the weeks unfold. The hardest part which is the preparation is over, training is the part to cruz and enjoy and I am more than ready!!!!

Day 2 the workout plan finalized

Looking at the rotational split I am going to follow I created a workout for the same body parts with a three day different exercise regimen. This allows me to work on all aspects and angles of different areas on my body to scuplt the perfect physique. The split and workout is rotated every time I hit that same body part and goes as follows:

Chest/Triceps/Shoulders

A, machine shoulder press, DB incline press, cable anterior delt raise, 1arm machine lateral raise, rear delt cable, narrow grip BB tricep press, rope overhead tricep cable press seated

B, DB shoulder press, DB frontal raise alternating, cable lateral raise, x over cable rear delt, incline hammer strenght chest press, hammer strenght plate load tricep dip press, EZ bar cable tricep press down

C, standing military BB press, lateral DB raise, rear delt T-bar row 1 arm isolation, 1 arm reverse fly, incline DB fly, DB overhead seated tricep press, skull crushers EZ bar

Back/Biceps

A, reverse grip pull up (focus biceps), wide bent over BB row, narrow grip seated row, narrow grip lat pull down, BB curl straight bar, DB hammer curl

B, wide grip pull up, wide grip lat pull down, high hammer plate load row, bent over T-bar row narrow grip, DB seated alternating curl, straight bar curl decline off of preacher curl bench

C, narrow grip pull up, deadlifts, Wide grip assisted T-bar row, 1 arm hammer strength plate load row, DB row, EZ bar bicep curl, preacher curl

On my days off I will hit calves and abs, however Sundays is complete rest day to recover and recharge:)

DAY 1

Last night was a blast. I had such a great time with my friends and man. We ate wonderful Persian food, enjoyed some life music at the piano bar in Hillcrest with a nice glass of wine and topped it off with a big fat piece of chocolate cake from Extraordinary deserts. I couldn't have asked for a better night out.

My measurements were taken 4/17/09

Bicep 6
Triceps 11.5
Sub scapular 12
Supra 8
___
37.5


BF 22%

Weight 146.5
FM 32.23
LBM 114.27

Circumference

Bicep 11
Bicep Flexed 13
Chest 37
Waist 32.5
Hip 40.75
Thigh 22.75
Calf 14.75


Pixs to follow

Last Treat

Saturday is only two more days away!!!!!!!!!!!!!!!!!!! I am so excited to go out for my last treat meal this Friday. We are going all out. One last night of eating whatever I want without having to measure quantity or select food choice. My darling Peter is taking me out to eat Persian food with our two friends, following a pit stop to the piano bar in North park where we will enjoy a glass or two of wine and then last but not least to Extra Ordinary Desserts, where I will indulge one last time eating my favorite desert "CHOCOLATE CAKE":)))))) YUM

I am definitely ready to start my diet. All stocked up from my Costco run with a freezer full of chicken breasts, lean flank steaks, salmon, lean ground turkey burger meat and a fridge filled with eggs galore and an assortment of different greens everything from spinach, broccoli, asparagus to zucchini. Boy does eating clean get expensive!

Let the games begin! Measurements and pictures tomorrow and then a weekly comparison of pictures to follow my progress in the gym.

Look forward to Friday Date night:)

One Week Out Before Showtime

This week is going to be all about eating and enjoying my favorite last foods before it is time to buckle down and get serious. I have decided to take it easy this week and give my body a break to recuperate, recover and heal itself. This Saturday is the big day where my next 14 weeks are going to be ruled by strict dieting, heavy serious training, mental preparation, posing until I drop and lots of rest to recover and utilize my energies efficiently.

I spent this past Saturday at Borders mapping out my game plan and attack for my month split of training and have decided on doing a split routine repeated twice a week, and hitting legs to absolute failure once a week. Of course nothing is ever set in stone, weekly changes may be made depending on my progressing or digressing in the gym.

My split for the first few weeks will go as follows:

Week 1

Mon: Back and Biceps
Tue : Off (Calves/Abs)
Wed: Chest/Shoulders/Triceps
Thr: Off (Calves/Abs)
Fri: Legs
Sat: Back and Biceps
Sun: Off

Week 2

Mon: Chest/Shoulders/Triceps
Tue: Off (Calves/Abs)
Wed: Back and Biceps
Thr: Off (Calves/Abs)
Fri: Legs
Sat: Chest/Shoulders/Triceps
Sun: Off

then repeat
I am going to have three different workouts for Back and Biceps and also for Chest/Triceps/Shoulders. I will prioritize these workouts on a A, B, C routine and cycle through them weekly hitting different parts of the group at a time focusing on always progressing in either reps or weight. Legs will be compound based for now and hit with 30 reps heavy weight until complete failure to really grow them. My legs need complete annihilation to respond to change.

I must say I thought I was hardcore until last Friday when grueling presses seemed almost impossible as we hit the twenty rep range and had to get to thirty. I don't think I have ever trained with such intensity and even though not able to walk for three days totally digging it.

I look forward to the next session every time loving to go into the session hungry for that burn.

Diet this week is crazy. I am carb loading with every meal staying low on the fats to get my metabolism cranking on high before I lay out my carb cycle diet, which works well for me for contest prep. I am currently this week consuming six meals, one of them treated as a free meal.

I will keep you updated on how bloated I feel at the end of the week:( Already starting to feel full and feel my metabolism kicking in. It will be nice to shred up and see what I have worked so hard for in my off season. I look forward to sharing my journey with you, so stay tuned.

Mental Preparation

I am exactly ten days out from my 14 week show prep and am starting to form a game plan on how to attack my journey. Throughout my journey I want to display all aspects of my training, dieting, supplementing, and mental state on how I feel as the weeks dwindle. I am also planning on incorporating pictures and measurements updates frequently to help follow progress.

My vision is to train the hardest I have ever trained before and walk away from my journey not only a champion, but a better more educated person and prove that with a strong mind, passion and discipline anything and everything is possible.

Please enjoy the journey with me and send me positive vibes throughout.