Stephanielynn76's Blog

Me In Action!! (vids)

Fri, 29 Mar 2013 00:28:35 GMT

Anyone know how to embed these?

Disclaimer: I do NOT claim to have perfect form. I'm learning just like everyone else and doing the best I can.

Sumo Deadlifts 199 x 8 --a little shaky but I pulled through ;)

http://www.youtube.com/watch?v=9YJESSDNZ2Q

Box Squats 133 x 10

http://www.youtube.com/watch?v=Smo3shNhBmk

DB Shoulder press with 45's

http://www.youtube.com/watch?v=_9z8T_ZJkJw

Chin-ups

http://www.youtube.com/watch?v=6QM7PfS0XdA

DB inclined bench with the 50's

http://www.youtube.com/watch?v=P21xoILjV6M

Good Mornings

http://www.youtube.com/watch?v=CCfkLZreScs

Barbell Bicep curls

http://www.youtube.com/watch?v=otLsft0S9r8

Reverse-grip Cable Lat Pulls

http://www.youtube.com/watch?v=RUfMXgnI_AM

Plate-load Row Machine

http://www.youtube.com/watch?v=6mhlJW3mNSk

Stiff-legged Deadlifts

http://www.youtube.com/watch?v=Pa65umvupCE

The Cut Has Commenced!

Fri, 29 Mar 2013 00:19:56 GMT

So my cut started 5 weeks and 3 days ago. I am down 10lbs total and weighing in at 143lbs. I am eating 1800-1900 calories a day. My training has remained a push/pull/legs split with 4 training days per week. I am doing cardio 4 days/wk also... either a 1hr Zumba class or 35-45 min on a cardio machine (stepmill or elliptical).

Here is a back comparison picture. This is after 2 YEARS of progress. In the picture on the right I had been cutting for 2 weeks and was down 6lbs (mostly fluid).

Here are a few pics at 145lbs...

This is my most recent picture from about a week ago...

Just for kicks... some new workout pants I got a couple of weeks ago. My bum is still big (and I hope it retains some of that size in the cut!)

That's all I got for pictures for now. I'll take more along the way of my progress!!

In the next post I will attempt to share some vids of me actually lifting in the gym!

End-of-Bulk Pictures

Fri, 29 Mar 2013 00:04:54 GMT

Wow! I haven't updated this blog in forever. I think it's time I do that! :)

So I bulked up to 153lbs giving me a total of 28lbs gained in 7 months. It's a little more than I intended to gain but I'm certain I'm holding a LOT of fluid so we shall see! Here are the official end-of-bulk pictures....

This was back in February. I went to Disney for a week after I took these then I started cutting on February 18th, the Monday after I got back!

Stay tuned for cutting progress in the next post!

Picture update: the bulk continues...

Wed, 16 Jan 2013 00:13:12 GMT

So I've been on my new training program now since just after Thanksgiving and it has been going spendidly!!! I have been hitting new PR's with every. single. workout! I may have trained more (more sets/reps/exercises) and with longer sessions in the past but I have never trained with this much intensity before. As some of you are aware, intense training like this is very taxing on both the body and central nervous system. I started "feeling it" late last week so I'm now deloading for several days to fully recouperate. So far I've just done a little cardio. I could go back in the gym and do a "light" workout (50% of my max) but I don't know if I can trust myself to do that. I'm too hard core. I'll get in the weight room and unleash the beast whether I want to or not! LOL However for those of you who have been hitting the iron... please be aware that recovery is just as important as training. Those muscle fibers are torn down in the weight room but built back up during your "rest time." If you aren't recovering properly you will not make progress and reach your goals!

Oh yeah... I promised pictures. :D

150lbs (I think) and 6+months into official bulk #2

Happy Lifting!!!

For those who are interested...

Tue, 08 Jan 2013 18:55:39 GMT

I have started a journal on Bodybuilding.com to log my training and progress. Here is the link: http://forum.bodybuilding.com/showthread.php?t=150909103

I will post my workouts there and when I start cutting I plan to log my nutrition details. :)

Btw... here is an example of doing it wrong... :P

^^I love how he does a curtsy between reps... LOL

Happy New Year!!! (A two-year comparison)

Tue, 01 Jan 2013 22:14:40 GMT

What would a new-year's day be without a couple of comparison shots!!?! :D Today I'm reflecting on the progress I've made over the last 2 years and setting goals for 2013.

If you follow my blog regularly you know that I'm currently UP 10lbs MORE than when I started with MFP two years ago. Here is the difference...

Wow. I didn't realize the difference myself until I saw these images side-by-side. I'm thrilled with my progress and I'm gearing up for the "cut" that is soon to come. My goal this year... hit the stage again in July looking better than I did last year. If I do that I'll be thrilled.

If you are just getting started on your journey to "fitness" (whatever your goals may be) I encourage you to stay the course and remember to be patient. Getting where you want to be takes time. Happy New Year and happy lifting everyone!!!

Another pic at 150lbs...

Mon, 31 Dec 2012 18:25:04 GMT

Showing abs/back...

I think I've had enough of bulking...

Mon, 31 Dec 2012 00:50:57 GMT

Drumroll please...

So here is where I stand. I'm up 25lbs in the last 6 months. That is roughly 1lb/week. I have finally reached the point where I am just uncomfortable with my body. I feel thick, heavy, and pretty much chubby at this point and it's starting to get to me. The endgame for me is basically not having anything to wear. Even my "fat clothes" from 2 years ago have reach the point of being somewhat tight (some larger size 6's and some size 8's). This is the mental game we all play in the quest to gain muscle. No one ever said it would be easy or comfortable. It isn't. The only saving grace is that it is winter time and I can cover that crap up! LOL

Well, my plan from this point on is to maintain this weight (not gain anymore) for the next 5 weeks or so. In February we are going to Disney World (YAY!!!) and my cutting diet will start immediately upon my return. This should give me plenty of time to strip off the fat for my competition in July.

As for my training schedule, I mentioned I was changing it up to something that would be lower in volume but very high in intensity. I did that several weeks ago and I LOVE it. My workouts are shorter and I'm recovering from them quite well. The high-volume program I was on before (PHAT) was causing CNS recovery issues for me. That has pretty much resolved. I'm now sleeping better and less irritable but I still feel like my training is very effective. I am experiencing DOMS quite reguarly and I continue to gain strength! Yay!

I hope everyone is doing well! Happy lifting! Let me know if you have any questions!!!

Just passing on a little info...

Tue, 11 Dec 2012 10:46:59 GMT

I've gotten several PM's over the last couple of years from people (women in particular) complaining about how they were eating low calorie diets (1200 or less) and doing all kinds of cardio and yet still were not meeting their weight-loss goals. My response to them has been this...

Either you have...

#1 failed to calculate your calories (and therefore deficit) correctly

-OR-

#2 damaged your metabolism with dieting/cardio

Reason #1 is self explanitory. Some people are actually eating more than they think they are. If you need to be precise... get a food scale and measure everything!

Reason #2, on the other hand, is a bit more difficult to comprehend. I have, however, found a video that I think does a good job in explaining this phenomenon. If you are having this issue then you need to see it! It's worth the watch!

http://www.youtube.com/watch?v=QHHzie6XRGk&feature=player_embedded

A shout out to my husband on our 12th anniversary...

Sun, 09 Dec 2012 16:23:18 GMT

You are so wonderful to me... truly a blessing from God. Thank you for putting up with me all these years. :)