DawnMarie's IMPC 2007 Log: Me Against the Mirror

DawnMarie · 03-29-2007, 12:43 AM

About Me

Some of you may remember me from last year's IMPC.

I resigned from the competition to get some surgery related to excess skin from my 125 lb weight loss (My Story: Transformation ). But this year, I am 110% recovered, back at it and am really looking forward to participating - for the ENTIRE competition! Being a working mom to 2 young boys it is sometimes a challenge to find the balance between work, home and working out but I think I've finally almost got it down and with my hubby (MrDawnMarie) joining me this year I'm looking forward to seeing us both reach our goals come November!

My Goals

Transitioning from weight loss mode has not been easy but I think I have finally overcome my obsession with the scale and so this year I'd really love to focus on seeing visible improvements in the mirror come November. I'd like to look leaner overall, have some definition (visible abs would be INCREDIBLE!

) and firm up in some bothersome areas. Making it to November and continuing to improve would be the best reward, but of course, if I happen to get a trophy while I am at it....I have just the spot for it!

Oh and of course, I must do my best to represent the ladies well - who says you can't wear pink and still kick butt? :p

Current WO Routine (as of 3/19/07, always subject to change at will)

MON - Cardio/Abs
TUE - Chest/Tris/Cardio
WED - Legs (Optional Cardio)
THU - Back/Bis/Cardio
FRI - Shoulders/Abs/Cardio
SAT - Legs/Cardio
SUN - OFF

Detailed Outline at:
Google Docs & Spreadsheets - 5 Day Split with Varied Cardio 3/15/07

I'll do my best to try to keep this up, sometimes I get behind a few days if things get hectic but I do still keep up with my training and eventually catch back up with the log

Look forward to the competition and good luck to everyone!

DawnMarie · 03-29-2007, 12:48 AM

MONDAY

ABS

CoreMax 3 DVD, Medicine Ball Core WO- 20 min

All exercises done with 10# medicine ball except first one.

Back Extension (no equipment)
Reverse Crunch w/ med ball between knees
Hip Lift w/ med ball between knees
Modified V-Sit
Oblique Rotations w/ med ball between knees, on stability ball
Side to side sitting torso rotations
Supine wood chops on a diagonal
Side to side wood chops on stability ball holding med ball
Oblique crunches w/med ball on shoulder
Long Range crunches on stabilty ball
Short range crunches on stabilty ball
Long Range crunch (2nd set)
Short Range crunch (2nd set)

CARDIO

IMAX 3 DVD, Step Intervals - 59 min
WHY I decided to do this anyway after legs yesterday (I usually have Sun off day) I don't know!!

The good news is I made it through and other than marching in place a for a couple reps on some of the more intense plyometrics I completed the WO and got an awesome sweat going! It felt great and I felt really strong even with the legs a little beat up. Bad news is I think I just am ahead of the DOMS from yesterday and I am sure by my Wed leg day I'll be hurting! Oh well, at least I will definitely feel I worked something!

TUESDAY

AM CARDIO

Incline Treadmill, 10 degrees (max), 4.2-4.5 speed, 45 min

CHEST/TRICEPS

BB Bench Press (smith) 1x10x90# (warm-up), 4x6x105#
Struggled keeping same high weight as last time but got through it. I believe I've missed chest and tris for 2 weeks now , so not bad considering.

Push-Ups (toes on stability ball) 4x10xBW
Tried these with the stability ball for variety and really liked them. Hits at a little different angle and definitely was feeling yesterdays ab WO in the core. Attempted doing variations with hands on stability ball and one with hands on medicine ball but definitely not ready for those!

Skullcrushers 2x6x65#, 2x8x55#
Dropped weight after second set to keep good form and range of motion.

Triceps Dips 4x7x40# - Up 5, PR

WEDNESDAY

LEGS

Gym Style Legs DVD - 67 minutes
This was GREAT! I had forgotten how challenging this was not having done it for a long time. Didn't go heavy but the longer sets with the adding of pulses, holds and varied speeds really makes a difference. Got a great burn, sweating buckets and not sure if it was a pump or actual cramping but my glutes were screaming on the floor section! Loved it!

Standing

BB Squats (no smith) - 1x15x72, 2x16x72 (kept it light for this higher rep WO but went up 20# from last week to challenge more)
Bonus reps - Immediately after last set, did 8 holding at the low end and then 16 low end pulses.

DB Front Lunges - 2x8x20 (low end pulse)
Bonus reps - Immediately after last set, did drop-set of pulses for 15/7/3/3

DB Rear Lunges - 2x24x20 (alternating reg with low end pulse for 3)

Band One Leg Press on Wt Bench - 2x15xBW+Band
Didn't have a high step so stepped up on 18" wt bench

BB SLDL - 2x16x72 (alternating high and low end partial reps)
1st set w/ toes elevated on DBs, 2nd set on 6" Step

DB Slow Motion Lunges - 2x20x20 (alternating in pulses and static holds)

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

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

CARDIO

Cardio was optional today and it was getting late in the evening so after a long day decided I needed something fun. I did 30min of a Belly Dancing WO from FitTV

I did actually break a sweta and got in some good core and hip work but really it was just for fun. Not sure I'm really good at it but I did enjoy it. I'll have to show MrDawnMarie what I leanred and see what he thinks

Have a great night all!

**Midnight_Lifter** · 03-29-2007, 04:10 AM

stonecoldtruth · 03-29-2007, 04:46 AM

VERY nice to see you in it this year DM! I'll enjoy kicking your butt for the next 7 months, muwhahahaa.

SCT

**DarkFalcon** · 03-29-2007, 07:17 AM

Gonna be great to see how far you can take this with the full 8 months under your belt! I think your going to kick some ass.

spaceclown · 03-29-2007, 01:47 PM

Nice to see ya here. Get your hubbys ass over here too

It's definately going to be a kick ass year. Looks like competition is gonna be really tough

**Fitnfirm** · 03-29-2007, 05:37 PM

Welcome back !!!

Looking forward to seeing you kick booty, Just hopefully not MINE!!!!!!!!!!!!!!

**madman911** · 03-29-2007, 06:50 PM

You're gonna be a force this year DM. Which division(s) are you entering?

**davtown** · 03-29-2007, 07:45 PM

Good to see you back, DM

DawnMarie · 03-30-2007, 12:44 AM

ML - Back at ya!

SCT - You too! You may be biking 20 million miles now but I'll still give you a run for it...don't forget I used to be a Cardio Queen! lol Watch out for MrDM too, he is kicking butt!

DF - Thanks, I am really curious to see how I do. Hope your right!

SC - I'm not sure if MrDM will make it over here as he has a log and blog going already but I'll try! I agree this is going to be a great year!

FNF - Thanks! You know that is just not possible...Ms. 500 lb leg press!

You and StlBarbie

But you guys definitely inspire me to give it my best!

MM - Thanks so much, I hope that prediction holds true! I am not sure yet. I will definitelt do MIP but not sure about the ladies BB or Figure. I am struggling with the decision and not sure which I will do, if I do either.

DT - Thanks!

DawnMarie · 03-30-2007, 12:52 AM

Day started off pretty good even though I woke up a little late but felt good getting 7 hours of sleep. Planned to still fit my cardio and weights in but the kids woke up early and I got cut short. Lunch time was a no go and after finally sending my oldest back to school recovered from Strep today, the youngest came down with a fever this evening!

*sigh* I wasn't feeling so hot either and decided to take the night off and try to go to bed early *crossing my fingers that I keep staying healthy*. It could be PMS and feeling run down talking here, but I am feeling a little overwhelmed today and questioning how I am going to keep the balance and still meet my goals for November. I am questioning whether I can really commit to be prepared as I would want to if I were to enter a competitive division (where I have to fit in a posing suit

) versus just doing MIP. I think it would be motivational but also added stress which I have plenty of already these days. Still can't decide which division I "fit" in either. Don't really feel like I belong in either one when compared to others. Hmmm....I'll have to give it some more thought when I am feeling better and more myself (more Tigger, less Eeyore

). Luckily I still have some time to decide. Hope everyone has a nice night, thank goodness it is almost Friday!

CARDIO

Incline Treadmill, 10 degrees (max), 4.0, 25 min

Treadmill, Running, 5.0 speed, 20 min
HR wasn't where I wanted this morning so broke out in a run, felt good!

Total: 45:03 min, 3.3 miles, 565 cals

BACK

BB Bent Over Rows 1x10x135#, 3x6x145#

Will have to make up the rest of Back and Bis later in the week. Compared to last week, I am happy to have gotten this far without missing anything. Tommorrow may be Dr visit with my son so we'll see how it goes.

hibiscus09 · 03-30-2007, 12:49 PM

LOL Eeyore sets in with my period also.

I can't decide which division either.

Happy Friday, DawnMarie! Nice looking plan and workouts! Are you going to do complete legs twice a week or is that a quad/ham split?

spaceclown · 03-30-2007, 02:15 PM

DM and Hibby you both need to do a division besides MIP also. Hope you are in better spirits today!

DawnMarie · 03-30-2007, 10:50 PM

Quote:

Originally Posted by hibiscus09

LOL Eeyore sets in with my period also.

I can't decide which division either.

Happy Friday, DawnMarie! Nice looking plan and workouts! Are you going to do complete legs twice a week or is that a quad/ham split?

LOL...that damn Eeyore!

Me either....tick, tock, tick, tock...lol..

TGIF!! Thanks, I like it so far but will even more when I can actually complete the darn thing without missing anything! Yes, it is overall legs 2x a week. The DVD one is higher reps, lighter weights and more exercises focused on glutes. The Saturday legs at the gym is heavier. Since I'm only getting about 2 exercises per body part now vs. when I was doing one part per day I am trying to do more compound exercises and then spend some extra time on legs and glutes and see what happens. I feel like my lower body needs help most.

DawnMarie · 03-30-2007, 10:53 PM

Quote:

Originally Posted by spaceclown

DM and Hibby you both need to do a division besides MIP also. Hope you are in better spirits today!

I am in better spirits even though it's been another rough day, thanks

I really want to do something besides MIP but I am still torn about it. Thinking maybe I will make MrDM take all the poses and then I can submit whatever I decide. Thank goodness the BB and figure only judge final pics because after a few days off, some unclean eating and TOM I think my pics are going to be a little scary!

03-29-2007, 12:43 AM	#1
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 876 Recipes: 0 Rep Power: 34	DawnMarie's IMPC 2007 Log: Me Against the Mirror About Me Some of you may remember me from last year's IMPC. I resigned from the competition to get some surgery related to excess skin from my 125 lb weight loss (My Story: Transformation ). But this year, I am 110% recovered, back at it and am really looking forward to participating - for the ENTIRE competition! Being a working mom to 2 young boys it is sometimes a challenge to find the balance between work, home and working out but I think I've finally almost got it down and with my hubby (MrDawnMarie) joining me this year I'm looking forward to seeing us both reach our goals come November! My Goals Transitioning from weight loss mode has not been easy but I think I have finally overcome my obsession with the scale and so this year I'd really love to focus on seeing visible improvements in the mirror come November. I'd like to look leaner overall, have some definition (visible abs would be INCREDIBLE! ) and firm up in some bothersome areas. Making it to November and continuing to improve would be the best reward, but of course, if I happen to get a trophy while I am at it....I have just the spot for it! Oh and of course, I must do my best to represent the ladies well - who says you can't wear pink and still kick butt? :p Current WO Routine (as of 3/19/07, always subject to change at will) MON - Cardio/Abs TUE - Chest/Tris/Cardio WED - Legs (Optional Cardio) THU - Back/Bis/Cardio FRI - Shoulders/Abs/Cardio SAT - Legs/Cardio SUN - OFF Detailed Outline at: Google Docs & Spreadsheets - 5 Day Split with Varied Cardio 3/15/07 I'll do my best to try to keep this up, sometimes I get behind a few days if things get hectic but I do still keep up with my training and eventually catch back up with the log Look forward to the competition and good luck to everyone! __________________ 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

03-29-2007, 12:48 AM	#2
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 876 Recipes: 0 Rep Power: 34	Workouts so far this week... MONDAY ABS CoreMax 3 DVD, Medicine Ball Core WO- 20 min All exercises done with 10# medicine ball except first one. Back Extension (no equipment) Reverse Crunch w/ med ball between knees Hip Lift w/ med ball between knees Modified V-Sit Oblique Rotations w/ med ball between knees, on stability ball Side to side sitting torso rotations Supine wood chops on a diagonal Side to side wood chops on stability ball holding med ball Oblique crunches w/med ball on shoulder Long Range crunches on stabilty ball Short range crunches on stabilty ball Long Range crunch (2nd set) Short Range crunch (2nd set) CARDIO IMAX 3 DVD, Step Intervals - 59 min WHY I decided to do this anyway after legs yesterday (I usually have Sun off day) I don't know!! The good news is I made it through and other than marching in place a for a couple reps on some of the more intense plyometrics I completed the WO and got an awesome sweat going! It felt great and I felt really strong even with the legs a little beat up. Bad news is I think I just am ahead of the DOMS from yesterday and I am sure by my Wed leg day I'll be hurting! Oh well, at least I will definitely feel I worked something! TUESDAY AM CARDIO Incline Treadmill, 10 degrees (max), 4.2-4.5 speed, 45 min CHEST/TRICEPS BB Bench Press (smith) 1x10x90# (warm-up), 4x6x105# Struggled keeping same high weight as last time but got through it. I believe I've missed chest and tris for 2 weeks now , so not bad considering. Push-Ups (toes on stability ball) 4x10xBW Tried these with the stability ball for variety and really liked them. Hits at a little different angle and definitely was feeling yesterdays ab WO in the core. Attempted doing variations with hands on stability ball and one with hands on medicine ball but definitely not ready for those! Skullcrushers 2x6x65#, 2x8x55# Dropped weight after second set to keep good form and range of motion. Triceps Dips 4x7x40# - Up 5, PR WEDNESDAY LEGS Gym Style Legs DVD - 67 minutes This was GREAT! I had forgotten how challenging this was not having done it for a long time. Didn't go heavy but the longer sets with the adding of pulses, holds and varied speeds really makes a difference. Got a great burn, sweating buckets and not sure if it was a pump or actual cramping but my glutes were screaming on the floor section! Loved it! Standing BB Squats (no smith) - 1x15x72, 2x16x72 (kept it light for this higher rep WO but went up 20# from last week to challenge more) Bonus reps - Immediately after last set, did 8 holding at the low end and then 16 low end pulses. DB Front Lunges - 2x8x20 (low end pulse) Bonus reps - Immediately after last set, did drop-set of pulses for 15/7/3/3 DB Rear Lunges - 2x24x20 (alternating reg with low end pulse for 3) Band One Leg Press on Wt Bench - 2x15xBW+Band Didn't have a high step so stepped up on 18" wt bench BB SLDL - 2x16x72 (alternating high and low end partial reps) 1st set w/ toes elevated on DBs, 2nd set on 6" Step DB Slow Motion Lunges - 2x20x20 (alternating in pulses and static holds) Standing Calf Raises on 6" Step - 2x64xBW (alternating in explosive up/static holds) Bonus reps - Added 16 on to last set 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 CARDIO Cardio was optional today and it was getting late in the evening so after a long day decided I needed something fun. I did 30min of a Belly Dancing WO from FitTV I did actually break a sweta and got in some good core and hip work but really it was just for fun. Not sure I'm really good at it but I did enjoy it. I'll have to show MrDawnMarie what I leanred and see what he thinks 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

03-29-2007, 04:10 AM	#3
Midnight_Lifter IronMass Vip Join Date: Nov 2006 Posts: 402 Recipes: 0 Rep Power: 35	__________________ - Discipline means doing within, not doing without. *Currently rebuilding in phase one...

03-29-2007, 04:46 AM	#4
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 547 Recipes: 0 Rep Power: 12	VERY nice to see you in it this year DM! I'll enjoy kicking your butt for the next 7 months, muwhahahaa. SCT __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors

03-29-2007, 01:47 PM	#6
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	Nice to see ya here. Get your hubbys ass over here too It's definately going to be a kick ass year. Looks like competition is gonna be really tough __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

03-29-2007, 07:17 AM	#5
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Gonna be great to see how far you can take this with the full 8 months under your belt! I think your going to kick some ass.

03-29-2007, 05:37 PM	#7
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,829 Recipes: 0 Rep Power: 45	Welcome back !!! Looking forward to seeing you kick booty, Just hopefully not MINE!!!!!!!!!!!!!!

03-29-2007, 06:50 PM	#8
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	You're gonna be a force this year DM. Which division(s) are you entering? __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

03-29-2007, 07:45 PM	#9
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Good to see you back, DM __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-30-2007, 12:44 AM	#10
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 876 Recipes: 0 Rep Power: 34	ML - Back at ya! SCT - You too! You may be biking 20 million miles now but I'll still give you a run for it...don't forget I used to be a Cardio Queen! lol Watch out for MrDM too, he is kicking butt! DF - Thanks, I am really curious to see how I do. Hope your right! SC - I'm not sure if MrDM will make it over here as he has a log and blog going already but I'll try! I agree this is going to be a great year! FNF - Thanks! You know that is just not possible...Ms. 500 lb leg press! You and StlBarbie But you guys definitely inspire me to give it my best! MM - Thanks so much, I hope that prediction holds true! I am not sure yet. I will definitelt do MIP but not sure about the ladies BB or Figure. I am struggling with the decision and not sure which I will do, if I do either. DT - Thanks! __________________ 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

03-30-2007, 12:52 AM	#11
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 876 Recipes: 0 Rep Power: 34	Thursday Ups and Downs Day started off pretty good even though I woke up a little late but felt good getting 7 hours of sleep. Planned to still fit my cardio and weights in but the kids woke up early and I got cut short. Lunch time was a no go and after finally sending my oldest back to school recovered from Strep today, the youngest came down with a fever this evening! sigh I wasn't feeling so hot either and decided to take the night off and try to go to bed early crossing my fingers that I keep staying healthy. It could be PMS and feeling run down talking here, but I am feeling a little overwhelmed today and questioning how I am going to keep the balance and still meet my goals for November. I am questioning whether I can really commit to be prepared as I would want to if I were to enter a competitive division (where I have to fit in a posing suit ) versus just doing MIP. I think it would be motivational but also added stress which I have plenty of already these days. Still can't decide which division I "fit" in either. Don't really feel like I belong in either one when compared to others. Hmmm....I'll have to give it some more thought when I am feeling better and more myself (more Tigger, less Eeyore ). Luckily I still have some time to decide. Hope everyone has a nice night, thank goodness it is almost Friday! CARDIO Incline Treadmill, 10 degrees (max), 4.0, 25 min Treadmill, Running, 5.0 speed, 20 min HR wasn't where I wanted this morning so broke out in a run, felt good! Total: 45:03 min, 3.3 miles, 565 cals BACK BB Bent Over Rows 1x10x135#, 3x6x145# Will have to make up the rest of Back and Bis later in the week. Compared to last week, I am happy to have gotten this far without missing anything. Tommorrow may be Dr visit with my son so we'll see how it goes. __________________ 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

03-30-2007, 12:49 PM	#12
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 988 Recipes: 0 Rep Power: 16	LOL Eeyore sets in with my period also. I can't decide which division either. Happy Friday, DawnMarie! Nice looking plan and workouts! Are you going to do complete legs twice a week or is that a quad/ham split?

03-30-2007, 02:15 PM	#13
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	DM and Hibby you both need to do a division besides MIP also. Hope you are in better spirits today! __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net