DawnMarie's IMPC 2007 Log: Me Against the Mirror - Page 2

Chi_town · 04-04-2007, 01:01 PM

That's great you both are doing the IMPC:clapping:

Very nice WO's and cardio !

DawnMarie · 04-04-2007, 01:12 PM

Glutes and Hams were really feeling it today, I think maybe from the step followed by incline treadmill yesterday. A bit disappointed my performance seemed to suffer today, shaky in the legs and strength not all there. Lowered weights a little to keep good form and range of motion for all the reps. Got up a few minutes early at 3:55 when my son woke up but I felt awake, took my Ragnarok, had good energy for first half of WO but after I got to the floor section I swear I was wanting to fall asleep in between exercises. Got more sleep than last night about 6.5 hours and carbs were about 30% yesterday. Weird. Who knows...will try to get to bed extra early tonight and see if it helps.

LEGS

Gym Style Legs DVD - 67 minutes - http://69.0.137.116/GS%20Legs.wmv

Standing

BB Squats (no smith) - 1x15x72, 2x16x62
Bonus reps after last set: 8 low end and then 16 low end pulses.

DB Front Lunges - 2x8x15 (low end pulse)
Bonus reps - Immediately after last set, did drop-set of pulses for 15/7/3/3

DB Rear Lunges - 2x24x15 (alternating reg with low end pulse for 3)

Band One Leg Press on 18" Wt Bench - 2x15xBW+Band

BB SLDL - 2x16x62 (alternating high and low end partial reps)
1st set w/ toes elevated on DBs, 2nd set on 6" Step

DB Slow Motion Lunges - 2x20x15 (alternating in pulses and static holds)

Standing Calf Raises on 6" Step - 2x64xBW (alternating in explosive up/static holds) 16 extra reps added on to last set

OUCH!! This always hurts my calves so good - felt the burn today!

Floor

Tib Anterior Toe Rolls w/Ball - 1x36

Glute Squeeze on Ball - 1x48 (alt with high end pulse for 3)

One Leg Roll-outs on Ball - 1x8 slow

Glute Press on Ball - 1x16 slow

Glute Tucks on Wt Bench with Band - 1x32 (alternate with pulse for 3)

No rep counts for these but finished off with 1 set each of these...

Roll-Ins on Ball (alternate double/single leg)
Inner Thigh Squeeze on Ball
Inner Thigh Lifts on Ball
Inner Thigh Lifts w/ Band
Vertical Outer Thigh Press w/ Band
Outer Thigh Raises w/Band

Chi - Thanks! We are looking forward to doing it together this year

justtryn · 04-04-2007, 04:20 PM

Hey there DM! Great looking leg workout! My legs hurt just from reading about it!

StlBarbie · 04-05-2007, 11:27 AM

Quote:

Originally Posted by justtryn

Hey there DM! Great looking leg workout! My legs hurt just from reading about it!

BUMP TO THIS!!
OW ... that looks just absolutely evil Dawn!!

DawnMarie · 04-05-2007, 12:49 PM

Quote:

Originally Posted by justtryn

Hey there DM! Great looking leg workout! My legs hurt just from reading about it!

:lol3: Thanks!

DawnMarie · 04-05-2007, 12:51 PM

Quote:

Originally Posted by StlBarbie

BUMP TO THIS!!
OW ... that looks just absolutely evil Dawn!!

hey it's my favorite Barbie! How'd the pics go? :camer:

It is...very evil ..and I LOVE it...muwahaha!

DawnMarie · 04-05-2007, 12:52 PM

Grrreat WO day today! I got my new DVDs yesterday and couldn't wait to try one so I switched things up a bit and did Bis and Abs. Will give Back focus tommorrow and declare it deadlift day..muwahaha

AM Cardio

BodyMax 2 - Cardio Blast Version - 8" Step - 60 min
First tine doing this one and this was fantastic! Did a cardio only version, all step on a higher platform with some blasts in the second half. I was sweating from the first couple minutes and never stopped! Had fun and torched alot of calories and hopefully some fat!

Biceps

BB Curl (ez bar, alt narrow/wide grip) 2x6x75#, 1x8x75, 1x10x75, 1x8x80 - Up 5, PR

Got 10 on the last set so had to do one more just to see, should have gone heavier!

Hammer Curl 2x8x40#, 2x6x40#

Abs

Decline Crunches 3x15x40#
Oh yeah! Haven't done these in a while,felt great!

Decline Sit-Ups 1x25xBW
Threw these in just to see if I could do them.

Decline Leg Raises 3x15xBW

Supps/Diet

I think I found my perfect combo! Didn't want to have to use up the Rok too fast taking 1 1/2 scoops so instead of taking it alone I took my Hyperdrive and 1/2 scoop of Ragnarok...perfect! Super energy and focus...I think I am in love! lol

Diet is going really well, on target and feeling good. Going to continue the low carb until the weekend and then do one med day or one high day depending how I feel.

Guzzling the water today, I think I drank 1 gallon already!

IMPC

Played around last night did some test pics to figure out if the background and setup we had would work. Needs a slight tweak but I was pretty happy with it. Hope to get the pics done soon maybe tommorrow night. As far as me in the pics..OMG posing SUCKS! lol I will have to work on that, but surprisingly I saw a couple changes this time from last month, especially in my legs, so I was very happy about that!

I am trying to focus on the potential and positives and not let the photo taking get me down. It is still hard and usually I focus on the negative and get upset after I take pics.

Also....I have to say that MrDM is looking hot!

I swear his shoulders are starting to get shredded!

I am so proud of him and I know he is going to do awesome!

spaceclown · 04-05-2007, 07:23 PM

Quote:

Originally Posted by DawnMarie

Oops, shoudl have spelled out..lol It is short for Raganrok, by Millennium Sport, in Ballistic Blue Raspberry flavor..Millennium Sport

I am sooo ready!!

Tigger rocks!

THose guys fawkin ROK! hahahaha so did you get the Blue Raz and did ya try it????

DawnMarie · 04-05-2007, 11:42 PM

Quote:

Originally Posted by spaceclown

so did you get the Blue Raz and did ya try it????

Sure did! Flavor is awesome, tastes like a slurpee or something...it definitely Rok'd once I adjusted the dose

Did a lil' experiment today and liked the effect...

Quote:

Originally Posted by DawnMarie

Supps/Diet

I think I found my perfect combo! Didn't want to have to use up the Rok too fast taking 1 1/2 scoops so instead of taking it alone I took my Hyperdrive and 1/2 scoop of Ragnarok...perfect! Super energy and focus...I think I am in love! lol

DawnMarie · 04-07-2007, 06:00 AM

Phew what a day! Woke up late with headache and short on time but did get in 45 min of cardio. Did a new DVD called DrillMax, Scrambles Cardio verison and OMG

I have new respect for football players after doign the football drill segment - wow! Apparently it mixes up the drills randomly on this version and I got the 2 hardest ones 2x in a row..ahh! Great WO though!

After work, had to get the IMPC pics done and posted which I just finished. It was somewhat traumatic as usual but glad it is done! I cannot believe I am up soooo late! Time toget my butt in bed and hope we can still make it to the gym sometime tommorrow morning. If not, will WO at home.

Have a happy easter weekend all!

DawnMarie · 04-09-2007, 01:46 AM

Busy weekend getting ready for Easter and also a birthday party yesterday. Kids did lots of egg hunting, we went for a bike ride to the park and a nice weekend overall. Hope everyone had great one too!

HAPPY EASTER!!

I was out late last night doing last-minute easter shopping and I come home enter my son's bathroom and see this

Thankfully, it was just chocolate..lol. Apparently my youngest did a repeat of last year and snuck into a basket from Gramma and ate an ENTIRE chocolate bunny! Last year he puked inthe KidGym after doing it. This year he tried to clean up the evidence and smeared it all over the bathroom! lol

BTW - Again this year I am the EGG FIGHTING CHAMP! MrDM went down AGAIN! hehe Guess my egg was as hard as my head!

Saturday's WO

Legs

Low Box Squats (In rack with 12" Box - new exercise) 1x20x45# (warm-up), 4x10x95#
Decided to keep teh weight light today and try these for a change to improve my form and confidence when squatting. I am flexible enough to go lower than parallel but am not steady enough with the heavier weight. Having the box there was awesome! I really felt these and it forced me to really push trhough the heels and make sure I was doing down to the same height each time. Felt this more in the glutes and hams than I normally do on regular squats. I think I am going to stick with these for a while and see how it goes, I really liked them! Thanks BArb and Tara for the idea to try these.

Klutz Move of the Day: Bent over to position the box before I started my squats and apparently forgot I had already put the bar on the rack...rammed the top of my head right into it, hard - OUCH!

Still have a real nice egg on my head from this one, just in time for Easter..lol.

SLDL (On 12" box) 1x9x145#, 3x6x155# - Up 5, PR
Minor increase but kept heavier weight on more sets this week so happy.

Leg Press 1x8x320#, 2x6x330#, 1x8x330# - Up 5, PR
Alternated foot position to hit the inner part of quad more this week. Felt good.

Walking Lunges 4x50x15#
Kept the weight lighter and went for reps. I love these, always feel them later adn get in some cardio too - phew!

Standing Calf Raises 4x12x180# - end of each set added a coupe slow reps and a 20 sec hold at top
Stayed lighter on these also and added some variation on speed and a hold and boy does that BURN! Used the towel on my shoulders and STILL got blood blisters - darn cracked pads! Guess I'll double up the towels next week.

Abs

Straight Leg Raises 3x20xBW

Gym was busy and all this took about 90 minutes so no time for more abs or any cardio.

IMPC Post-Photo Trauma Lessons Learned

- Larger sized bathing suit bottoms are not enough - should have worn shorts!
- 90% of the fat on my body is located between my belly button and my kneecaps 360 degrees around my body.
- Cellulite and stretch marks look worse the brighter light you use.
- Posing sucks (I cannot repeat this enough..lol)

On the brighter side...
- I think the trauma is worth it for the motivation, thought of the pics while doing walking lunges yesterday and WOW my butt is sore today - so it worked!

- Everyone involved is super-supportive and it will be fun and exciting to see everyone's progress!
- Looking forward to seeing progress whatever it may be, no matter how I mess up or how slow it goes it can't be worse than the past!

Sunday WO

Hopped around like a bunny in the wee hours...then this evening did some actual cardio...

BodyMax2 - Timesaver Cardio version - 8" Step - 45 min
This really hurt with sore legs and glutes but I got it done and felt he torture was justified since I caved and could NOT keep my hands out of the kid's darn easter candy!! Chocolate bunnies are EVIL!!!

Gotta run...goodnight all!

DawnMarie · 04-10-2007, 04:14 AM

Had an epiphany today and decided that it is time for a change with my WOs. I have been going heavy for a while on weights and planning to switch back to higher reps this week but I decided today that before I do that I want to try something really different for a bit and see if I can shock my body and bust my plateau. I am happy with the muscle I have and would like to preserve it but I really, really want to lean out alot more and shed some pounds. No worries, I am not abandoning weight training to go back to being a scale-obsessed cardio bunny!

But for the next couple weeks (depending how it goes) I am planning to substitute full-body, circuit-style workouts instead of my normal weight routine so I can get more cardio in my limited available workout time. I may still do a dedicated leg WO but I guarantee the kind of cardio I am doing they are going to get worked all week long so we'll see

After a couple weeks I'll probably work in an upper/lower routine or 3 day split. So I am keeping focused on eating very clean and crossing my fingers and we shall see what happens

So far so good for day 1!....

Cardio/Weights Circuit

Drill Max - 72 min
OMG...this was an awesome WO! Hadn't done the whole thing until today and it was really challenging and fun! Time flew by and I really enjoyed ding alot of new types of exercises.I was skeptical at first and picked up double the DB weight used on the DVD...for about 5 min!

Lower weights defintiely doesn't mean less intensity - at one point I was using 5 lb Dbs and they felt like 30 lbs!

Drill #1 Cardio/Lower/Upper
weighted defensive squats
double time defensive squats
DB single low squats w/ hammer curl
DB pulsing low squats w/ overhead press
DB military presses
DB rotational lunges combining overhead presses and front raises

Drill #2 - Cardio/Lower/Abs
lateral speed skaters narrow
lateral speed skaters wide
lateral ski hops wide
jumping on/of step
DB plie squat
DB low plie jumps
Band Scapular retraction
Inverted bomb diver push ups <--Felt very GI Jane here

core plank push ups

- Modified a bit, one knee bent to side = hard!

Drill # 3 - Cardio/Lower/Upper
hi/lo cardio with stability ball
squat jumps with ball
DB wall squats with ball <---OUCH!! Quads on fire!
DB bicep curls on the ball

Drill # 4 - Cardio/Lower/Upper
Step w/ jacks and plyo jacks
jumping on/off step.
traveling fast feet drills around/on step
Firewalkers (squat sidestep with band around ankles)
prone glute squeezes
push ups on stability ball <-- went to knees after first 2,shaking, very hard!
one arm rear delt presses

Drill # 5 - Cardio/Lower/Upper/Abs
agility drills - jumps and bounding
DB walking lunges with lateral raises
DB front/side raise combo prone on ball
DB wide and straight rear flys prone on ball
football drills
Squat thrusts with tuck jump and jump on step
Forward/back reaching lunges with ball
power scissors (jumping alt lunges)
Tricep dips on the ball - OUCH!!! Shaky!
See saw push ups on the ball <-- Loved these!
Plank push ups on DBs with side raise

Have a great night all!

hibiscus09 · 04-10-2007, 04:36 AM

Nice job, DawnMarie!! I bet that workout was tough!! I'm about to switch up my leg routines to very high rep and less rest. I have issues with leaning out my leggies, so I figure it's worth a try. :p I think those types of workouts are tougher than heavy weights and lower reps. That's why I do heavy weights and lower reps. :lol3:

Wow, it must inspire you so much to see how far you've come when you put your photos side to side like that. You are so beautiful!!! You've made a fantastic transformation! It definitely says a lot about your determination and hard work.

LOL @ the chocolate covered soap dispenser! Kids are great, huh?

DawnMarie · 04-12-2007, 02:21 AM

Thanks Hibby

Yeah it does help to look at the big picture sometimes when I get discouraged. Helps put things in perspective for sure!

04-04-2007, 01:01 PM	#31
Chi_town IMPC Contestant Join Date: Mar 2007 Location: On the Damn Stepmill Posts: 160 Recipes: 0 Rep Power: 4	That's great you both are doing the IMPC:clapping: Very nice WO's and cardio ! __________________ Certified Member of the HDH Crew:friday:

04-04-2007, 01:12 PM	#32
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Wednesday AM WO Glutes and Hams were really feeling it today, I think maybe from the step followed by incline treadmill yesterday. A bit disappointed my performance seemed to suffer today, shaky in the legs and strength not all there. Lowered weights a little to keep good form and range of motion for all the reps. Got up a few minutes early at 3:55 when my son woke up but I felt awake, took my Ragnarok, had good energy for first half of WO but after I got to the floor section I swear I was wanting to fall asleep in between exercises. Got more sleep than last night about 6.5 hours and carbs were about 30% yesterday. Weird. Who knows...will try to get to bed extra early tonight and see if it helps. LEGS Gym Style Legs DVD - 67 minutes - http://69.0.137.116/GS%20Legs.wmv Standing BB Squats (no smith) - 1x15x72, 2x16x62 Bonus reps after last set: 8 low end and then 16 low end pulses. DB Front Lunges - 2x8x15 (low end pulse) Bonus reps - Immediately after last set, did drop-set of pulses for 15/7/3/3 DB Rear Lunges - 2x24x15 (alternating reg with low end pulse for 3) Band One Leg Press on 18" Wt Bench - 2x15xBW+Band BB SLDL - 2x16x62 (alternating high and low end partial reps) 1st set w/ toes elevated on DBs, 2nd set on 6" Step DB Slow Motion Lunges - 2x20x15 (alternating in pulses and static holds) Standing Calf Raises on 6" Step - 2x64xBW (alternating in explosive up/static holds) 16 extra reps added on to last set OUCH!! This always hurts my calves so good - felt the burn today! Floor Tib Anterior Toe Rolls w/Ball - 1x36 Glute Squeeze on Ball - 1x48 (alt with high end pulse for 3) One Leg Roll-outs on Ball - 1x8 slow Glute Press on Ball - 1x16 slow Glute Tucks on Wt Bench with Band - 1x32 (alternate with pulse for 3) No rep counts for these but finished off with 1 set each of these... Roll-Ins on Ball (alternate double/single leg) Inner Thigh Squeeze on Ball Inner Thigh Lifts on Ball Inner Thigh Lifts w/ Band Vertical Outer Thigh Press w/ Band Outer Thigh Raises w/Band Chi - Thanks! We are looking forward to doing it together this year __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

04-04-2007, 04:20 PM	#33
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 322 Recipes: 0 Rep Power: 12	Hey there DM! Great looking leg workout! My legs hurt just from reading about it! __________________ Mark 2008 IMPC - Open and MIP Team Scivation The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it. If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself. Branch Warren.

04-05-2007, 12:52 PM	#37
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Thirsty Thursday! Grrreat WO day today! I got my new DVDs yesterday and couldn't wait to try one so I switched things up a bit and did Bis and Abs. Will give Back focus tommorrow and declare it deadlift day..muwahaha AM Cardio BodyMax 2 - Cardio Blast Version - 8" Step - 60 min First tine doing this one and this was fantastic! Did a cardio only version, all step on a higher platform with some blasts in the second half. I was sweating from the first couple minutes and never stopped! Had fun and torched alot of calories and hopefully some fat! Biceps BB Curl (ez bar, alt narrow/wide grip) 2x6x75#, 1x8x75, 1x10x75, 1x8x80 - Up 5, PR Got 10 on the last set so had to do one more just to see, should have gone heavier! Hammer Curl 2x8x40#, 2x6x40# Abs Decline Crunches 3x15x40# Oh yeah! Haven't done these in a while,felt great! Decline Sit-Ups 1x25xBW Threw these in just to see if I could do them. Decline Leg Raises 3x15xBW Supps/Diet I think I found my perfect combo! Didn't want to have to use up the Rok too fast taking 1 1/2 scoops so instead of taking it alone I took my Hyperdrive and 1/2 scoop of Ragnarok...perfect! Super energy and focus...I think I am in love! lol Diet is going really well, on target and feeling good. Going to continue the low carb until the weekend and then do one med day or one high day depending how I feel. Guzzling the water today, I think I drank 1 gallon already! IMPC Played around last night did some test pics to figure out if the background and setup we had would work. Needs a slight tweak but I was pretty happy with it. Hope to get the pics done soon maybe tommorrow night. As far as me in the pics..OMG posing SUCKS! lol I will have to work on that, but surprisingly I saw a couple changes this time from last month, especially in my legs, so I was very happy about that! I am trying to focus on the potential and positives and not let the photo taking get me down. It is still hard and usually I focus on the negative and get upset after I take pics. Also....I have to say that MrDM is looking hot! I swear his shoulders are starting to get shredded! I am so proud of him and I know he is going to do awesome! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

04-07-2007, 06:00 AM	#40
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Friday Quick Update Phew what a day! Woke up late with headache and short on time but did get in 45 min of cardio. Did a new DVD called DrillMax, Scrambles Cardio verison and OMG I have new respect for football players after doign the football drill segment - wow! Apparently it mixes up the drills randomly on this version and I got the 2 hardest ones 2x in a row..ahh! Great WO though! After work, had to get the IMPC pics done and posted which I just finished. It was somewhat traumatic as usual but glad it is done! I cannot believe I am up soooo late! Time toget my butt in bed and hope we can still make it to the gym sometime tommorrow morning. If not, will WO at home. Have a happy easter weekend all! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

04-09-2007, 01:46 AM	#41
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Easter Weekend Update Busy weekend getting ready for Easter and also a birthday party yesterday. Kids did lots of egg hunting, we went for a bike ride to the park and a nice weekend overall. Hope everyone had great one too! HAPPY EASTER!! I was out late last night doing last-minute easter shopping and I come home enter my son's bathroom and see this Thankfully, it was just chocolate..lol. Apparently my youngest did a repeat of last year and snuck into a basket from Gramma and ate an ENTIRE chocolate bunny! Last year he puked inthe KidGym after doing it. This year he tried to clean up the evidence and smeared it all over the bathroom! lol BTW - Again this year I am the EGG FIGHTING CHAMP! MrDM went down AGAIN! hehe Guess my egg was as hard as my head! Saturday's WO Legs Low Box Squats (In rack with 12" Box - new exercise) 1x20x45# (warm-up), 4x10x95# Decided to keep teh weight light today and try these for a change to improve my form and confidence when squatting. I am flexible enough to go lower than parallel but am not steady enough with the heavier weight. Having the box there was awesome! I really felt these and it forced me to really push trhough the heels and make sure I was doing down to the same height each time. Felt this more in the glutes and hams than I normally do on regular squats. I think I am going to stick with these for a while and see how it goes, I really liked them! Thanks BArb and Tara for the idea to try these. Klutz Move of the Day: Bent over to position the box before I started my squats and apparently forgot I had already put the bar on the rack...rammed the top of my head right into it, hard - OUCH! Still have a real nice egg on my head from this one, just in time for Easter..lol. SLDL (On 12" box) 1x9x145#, 3x6x155# - Up 5, PR Minor increase but kept heavier weight on more sets this week so happy. Leg Press 1x8x320#, 2x6x330#, 1x8x330# - Up 5, PR Alternated foot position to hit the inner part of quad more this week. Felt good. Walking Lunges 4x50x15# Kept the weight lighter and went for reps. I love these, always feel them later adn get in some cardio too - phew! Standing Calf Raises 4x12x180# - end of each set added a coupe slow reps and a 20 sec hold at top Stayed lighter on these also and added some variation on speed and a hold and boy does that BURN! Used the towel on my shoulders and STILL got blood blisters - darn cracked pads! Guess I'll double up the towels next week. Abs Straight Leg Raises 3x20xBW Gym was busy and all this took about 90 minutes so no time for more abs or any cardio. IMPC Post-Photo Trauma Lessons Learned - Larger sized bathing suit bottoms are not enough - should have worn shorts! - 90% of the fat on my body is located between my belly button and my kneecaps 360 degrees around my body. - Cellulite and stretch marks look worse the brighter light you use. - Posing sucks (I cannot repeat this enough..lol) On the brighter side... - I think the trauma is worth it for the motivation, thought of the pics while doing walking lunges yesterday and WOW my butt is sore today - so it worked! - Everyone involved is super-supportive and it will be fun and exciting to see everyone's progress! - Looking forward to seeing progress whatever it may be, no matter how I mess up or how slow it goes it can't be worse than the past! Sunday WO Hopped around like a bunny in the wee hours...then this evening did some actual cardio... BodyMax2 - Timesaver Cardio version - 8" Step - 45 min This really hurt with sore legs and glutes but I got it done and felt he torture was justified since I caved and could NOT keep my hands out of the kid's darn easter candy!! Chocolate bunnies are EVIL!!! Gotta run...goodnight all! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

04-10-2007, 04:14 AM	#42
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Monday - Boot Camp Begins Had an epiphany today and decided that it is time for a change with my WOs. I have been going heavy for a while on weights and planning to switch back to higher reps this week but I decided today that before I do that I want to try something really different for a bit and see if I can shock my body and bust my plateau. I am happy with the muscle I have and would like to preserve it but I really, really want to lean out alot more and shed some pounds. No worries, I am not abandoning weight training to go back to being a scale-obsessed cardio bunny! But for the next couple weeks (depending how it goes) I am planning to substitute full-body, circuit-style workouts instead of my normal weight routine so I can get more cardio in my limited available workout time. I may still do a dedicated leg WO but I guarantee the kind of cardio I am doing they are going to get worked all week long so we'll see After a couple weeks I'll probably work in an upper/lower routine or 3 day split. So I am keeping focused on eating very clean and crossing my fingers and we shall see what happens So far so good for day 1!.... Cardio/Weights Circuit Drill Max - 72 min OMG...this was an awesome WO! Hadn't done the whole thing until today and it was really challenging and fun! Time flew by and I really enjoyed ding alot of new types of exercises.I was skeptical at first and picked up double the DB weight used on the DVD...for about 5 min! Lower weights defintiely doesn't mean less intensity - at one point I was using 5 lb Dbs and they felt like 30 lbs! Drill #1 Cardio/Lower/Upper weighted defensive squats double time defensive squats DB single low squats w/ hammer curl DB pulsing low squats w/ overhead press DB military presses DB rotational lunges combining overhead presses and front raises Drill #2 - Cardio/Lower/Abs lateral speed skaters narrow lateral speed skaters wide lateral ski hops wide jumping on/of step DB plie squat DB low plie jumps Band Scapular retraction Inverted bomb diver push ups <--Felt very GI Jane here core plank push ups - Modified a bit, one knee bent to side = hard! Drill # 3 - Cardio/Lower/Upper hi/lo cardio with stability ball squat jumps with ball DB wall squats with ball <---OUCH!! Quads on fire! DB bicep curls on the ball Drill # 4 - Cardio/Lower/Upper Step w/ jacks and plyo jacks jumping on/off step. traveling fast feet drills around/on step Firewalkers (squat sidestep with band around ankles) prone glute squeezes push ups on stability ball <-- went to knees after first 2,shaking, very hard! one arm rear delt presses Drill # 5 - Cardio/Lower/Upper/Abs agility drills - jumps and bounding DB walking lunges with lateral raises DB front/side raise combo prone on ball DB wide and straight rear flys prone on ball football drills Squat thrusts with tuck jump and jump on step Forward/back reaching lunges with ball power scissors (jumping alt lunges) Tricep dips on the ball - OUCH!!! Shaky! See saw push ups on the ball <-- Loved these! Plank push ups on DBs with side raise Have a great night all! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

04-10-2007, 04:36 AM	#43
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Nice job, DawnMarie!! I bet that workout was tough!! I'm about to switch up my leg routines to very high rep and less rest. I have issues with leaning out my leggies, so I figure it's worth a try. :p I think those types of workouts are tougher than heavy weights and lower reps. That's why I do heavy weights and lower reps. :lol3: Wow, it must inspire you so much to see how far you've come when you put your photos side to side like that. You are so beautiful!!! You've made a fantastic transformation! It definitely says a lot about your determination and hard work. LOL @ the chocolate covered soap dispenser! Kids are great, huh?

04-12-2007, 02:21 AM	#44
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Thanks Hibby Yeah it does help to look at the big picture sometimes when I get discouraged. Helps put things in perspective for sure! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

04-12-2007, 02:28 AM	#45
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34