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Figure Athlete Logs
 
Road to INBA Natural Universe 2013!
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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

This is my first trek into the world of figure building and it started with the general idea of weight loss. I stand tall (or short) at 5'4 and last year I weighed 135 pounds. I lacked any muscle definition, I felt lousy most of the times, and overall I felt a bit on the pudgy side.

This September I decided to buckle down, lose weight, and start gaining muscle. I have been training for approximately 8 weeks. My husband has provided my training and diet plan to help get me started and in April I will begin training with my figure building coach.

I still struggle with body image, but I am hoping that with continued hard work I will gain a greater self-confidence.

In this log I will detail my diet and training for each day and upload photos every two weeks to help keep me accountable. I am excited to begin and look forward to any responses!

Here is my current diet plan:

Monday, Wednesday, Friday, and Saturday: Low Carb
Tuesday, Thursday, and Sunday: High Carb

High Carb Days:

Meal 1: 1 scoop whey, 1/3 cup oats, and 1 tsp peanut butter
Meal 2: 4 oz chicken, 150 g sweet potato or 3/4 cup rice, greens
Meal 3: 1 scoop casein, 13 raspberries, 1 tsp peanut butter
pre-workout: 6 Indigo-3G capsules and 1 scoop Power Drive
During workout: 1 scoop MAG-10
Meal 5: 5 oz chicken, 3/4 cup rice, greens
pre-bed: 1 scoop casein, fish oil

Low Carb Days:

Meal 1: 1 scoop whey, 1/3 cup oats, 1 tsp peanut butter
Meal 2: 5 oz chicken, greens, sprinkle of feta, sprinkle of almonds, 1 tsp olive oil
Meal 3: 1 scoop casein, 1 tsp peanut butter
Pre-workout: 6 Indigo-3G capsules and 1 scoop Power Drive
During workout: 1 scoop MAG-10
Meal 5: 5 oz chicken and vegetables
Meal 6: 1 scoop casein and fish oil

Here are two of my before and after pictures as well:




I will post my training plan tomorrow. Have a great evening to all!

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4736

Aloha,

Welcome to the wonderful world of IRON and lifting. You're starting off with a really good base. Look forward to watching your progess.

A hui ho.

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

Thank you HawaiiTunya! I am very excited to continue working hard to achieve my current goals. Justin recommended I start a log and I am glad I did! I also enjoyed reading the other logs last night as well... What great inspiration! Have a beautiful day!

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

Training Sunday January 13th 2013

A) Rope Pushdowns
- Set 1: 35 pounds resistance
- Set 2: 40
- Set 3: 45
- Set 4: 45

B) Dumbbell Curl (15 pound dumbbells)
- Set 1: 30 (15 each arm with 3s decline)
- Set 2: 34
- Set 3: 24
- Set 4: 30

C) Barbell Curl
- Set 1: 35 pound bar x 8
- Set 2: 35 pound bar x 8
- Set 3: 45 pound bar x 8

Round 2:

A) Machine Dip
- Set 1 and 2: 30 pound resistance x 8
- Set 3 and 4: Body weight x 8

B) Decline Tri-Extension
- Set 1-4: 25 pound tri bar

C) Hammer Curl (15 pound dumbbell)
- Set 1-4: 12 (4 x 12)

Training Monday Jan 14th 2013 (Chest and Back)

A) Pin Bench
45 bar warmups 8 reps
- Set 1: 65 x 6
- Set 2: 75 x 5
- Set 3: 85 x 3
- Set 4: 85 x 3

Incline Bench Press
- Set 1: 15 x 12
- Set 2: 15 x 12
- Set 3: 15 x 12
- Set 4: 20 x 12

Chest Machine
- Set 1-4: 40 resistance x 12

Assisted Chinups
5 x 5
-Set 1-2: 4 x 40 pound resistance
-Set 3: 3 x 40 pounds
-Set 4: 5 x 50 pounds

One Arm Row:
30 pounds 4 x 12

Neutral Row
Set 1-3: 40 x 10
Set 4-5: 50 x 10

Reverse Flyes "Destroyers:
Set 1: 30 pounds x 60
Set 2: 15 x 30
Set 3: 10 x 10

Tuesday Jan 15, 2013

Seated Calf Raise
Set 1: 25 pounds x 10 (1 second hold at top for all sets) (Doubled all sets)
Set 2: 15 pounds x 10
Set 3: Bar x 10

Leg Press
Set 1: 35 pounds x 20
Set 2: 45 pounds x 15 (PR!!!)
Set 3: 45 pounds x 10
Set 4: 45 pounds x 11
Set 5: 35 pounds x 10

Leg Extension machine

Set 1-2: 50 pounds resistance x 10 with bottom halfs (Bottom halfs till I couldn't do anymore)
Set 3-4: 40 pounds resistance x 10 with bottom halfs

Training went really well tonight and I am super pumped about my new leg press PR! Back again tomorrow! Goodnight!



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Justin Negrete
Level 100

Join date: Jan 2008
Posts: 961

Great work on the PR!

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4736

Congratulations on the PR. Don't you just love those bottom half reps....OMG legs scream after those.

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

Thanks Justin and HawaiiTunya! The bottom half reps are killer! My hamstrings need a lot of work, because they were aching really bad after those lovely leg extensions!

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

Training Wednesday Jan 16, 2013

Roman Chair Leg Raises

A) Set 1-4: 20 body weight each round

Roman Chair Side Raises

A) Set 1-4: 15 body weight each round

Russian Twists with 8 pound medicine ball

A) Set 1-4: approximately 20-30 (I did these until I fatigued)

Wide Lat Pulldowns

A) Sets 1-3: 3x 15 at 50 pounds resistance

Chest Press

A) Set 1-2: 15 at 60 pounds resistance
B) Set 3: 15 at 70 pounds resistance

Shoulder Machine

A) 3 x 15 at 40 pounds resistance

Cable Press Down

A) 3 x 15 at 40 pound resistance

Cable Curls

A) Set 1-3: 15 at 40 pound resistance
B) Set 4: 20 at 40 pound resistance

Overall, had a very focused training session! I also trained my mom tonight and she did AMAZING! I am so proud of her training accomplishments! Way to go mom!!! I can't wait until my glute day tomorrow.... I plan on working hard! Have a great night to all! Nighty Night!

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

I have been so hungry today! Instead of 1 scoop of casein for a snack.... I had two!!!! It was so delicious!

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

I had a tough training session tonight for my glutes and I made some great PR's! I am super pumped! I did cheat a little on my diet though and I ate 5 brazil nuts and a sugar-free JELLO. Those brazil nuts are super tasty! Anyways here is my training for tonight!

CNS Activation Drills (x3)

Depth Jumps x 5
KB Jumps x 5

Romanian Dead Lifts

Bar x 12
65 pounds x 12
85 x 12
95 x 12 PR!!!
114 x 4 PR!!!

Glute Bridges (MY FAVORITE!)

Bar x 15
85 pounds x 15
95 x 12 PR!!!
95 x 15 PR!!!

Box Squats (I am now in the "100 pound club....SWEET!)

95 pound x 6
100 x 5 PR!!!
100 x 7 PR!!!

Glute Extensions

25 pounds x 12/ leg
25 pounds x 12/ leg
30 pounds x 12/ leg

Conditioning ( 3 rounds 30 seconds each)

KB squat on plate x 30 s
KB swing x 30 s
Mountain Climbers x 30 s

Well that was my glute day! I had fun and I can't wait to continue to progress and make even more PR's! INBA here I come! Have a great night to all! Sleep tight don't let the bed bugs bite!!!

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Justin Negrete
Level 100

Join date: Jan 2008
Posts: 961

I think well increase the conditioning times next week. 45s work instead of 30.

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csulli
Level 1

Join date: May 2012
Posts: 7736

Gotta say I accidentally clicked the figure log section when I was trying to update my training log, but much to my surprise it wasn't dead! There is someone here actually puttin in work here! Keep up the training log now; I found logging my training to be super helpful.

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

I did a MAG-10 fast today until 3:30 and I thought I was going to pass out! I was so hungry. I just ate 5 oz chicken with green beens, a handful of almonds,Strawberry Metabolic Drive Shake, and a small piece of manchago cheese. Soooo tasty. I love food! I also took 6 Indigo caps today and Seven! Feeling much more alive now with food in my belly.

I will post my workout from last night a bit later. House sitting and I do not have it readily available. Have a great day everyone!

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

Training from Friday and Sunday (I did two hours of Pilates on Saturday!)

Friday (Chest and Back)

CNS Activation Medicine Ball Slams 5 x 4 (Slammed it really hard.... especially after a very long day at work!)

Pin Press:

45 x warmups
65 x 8
85 x 5
85 x 4
95 x 3 PR!
100 x 1 PR!!!!!

Incline Bench Flyes:

20 x 12 PR!
15 x 15
20 x 10
25 x 3

Hammer Press:
25 x 10
35 x 10
40 x 8
45 x 6 PR!!
50 x 4 PR!!!

Assisted Chins:

40 pounds resistance x 8
40 x 5
40 x 2
50 x 5

One Arm Row:
30 pounds 4 x 12

Sunday Jan 20, 2013 (Arm day with hubby!) Super Sets

1) Rope Press Down

40 x 15
45 x 15
45 x 15
50 x 15

2) Cable Curls 1.5 4 x 10 at 35 pound resistance

1) Cross Body Hammer Curl

15 pound x 10
12 x 10 ( x 3)

2) Cable Extension 4 x 10 with 5 partials at the end of each set (at 20 pound resistance)

1) Incline BB Extension 4 x 12 with bar

2) Preacher Curl 4 x 8 with 3s decent with bar

Well there you have it! Fun times as always! I also had a delicious dinner tonight of chicken, veggies, and rice all measured of course! I did, however, sneak in a sugar free JELLO for dessert!

Also, I have started taking Indigo-3G, Seven, and Plazma and will be updating everyone on how those three products are working out for me! So far so good! have a great night and a wonderful Monday!

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

Weigh In Today with pictures, caliper measurements, and tape measure measurements! Hell yea!

Weight today: 119

Measurements with tape measure (In inches):

Chest: 31
Waist: 24.6
Bicep: 10.8
Belly Button: 29.5
Upper Thigh: 21.8

Caliper Measurements (mm rating):

Bicep: 7.6
Super Illiac: 9.5
Thigh: 24.9
Umbilicus: 14.3
Tricep: 22.0
Lower Back: 12.4
Total: 90.7

Approximate body fat with caliper using this website http://www.freedieting.com/..._calculator.htm is 21.41 percent (Not too shabby!)

Pictures:







A long ways off, but slowly getting there. Consistency is the key to success! Time to eat!

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

Training Monday Jan 21, 2013 (Quads/Calfs)

Activation (All x 4):

A) Depth Jumps x 3
B) KB Jumps x 3

Leg Press Escalating:

A) 4,4,4 x 3
B) 25 lb, 35, 45
C) 30 lb, 40, 50
D) 35 lb, 45, 55

Leg Extension:
-3 sets 15, 12, 8 max partials at end of each
A) 2 warmups of 10 at 20 pounds resistance
B) 15 at 30, 12 at 40, 8 at 50

Calf Raises:

A) 25s x 20 with 1 s hold
B) 45s x 20 with 1 s hold
C) 70s x 20 with 1 s hold
D) 25 for max (Today was 25)

Conditioning (Increased all to 45 second rounds with 15 second rest and 2 minute rest between each set of 3 rounds....does that make sense?)

A) Goblet Squats on plate no weight
B) Swings with 25 pound KB
C) Mountain Climbers (Worked on getting better depth and keeping my hips down)

Good training session! Time to EAT!!!!

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

For snack I had 9 Brazil nuts (A little excessive....I know) and 1 scoop casein with 1.5 tbs peanut butter. I was starved! Still hungry, but need to get ready for the gym. I am about to take my Indigo-3G, Seven, and Power Drive! MAG-10 today during my training session. Feeling very tired, but I will make it through!

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

So exhausted. I had a mediocre training session, but I still completed what was set for the day. I probably could have pushed myself more, but I just was too tired. I despise training days like these.

Training Jan 22, 2013

CNS Activation: Medicine Ball Slams

Flat Pin Bench:

Work up to a 3, hold last rep of last set ( 45 x 10, 65 x 3, 75 x 3, 85 x 3, 95 x 2, 95 x1 with hold at top)

Hammer Press:

5 x 8 (35 x 8)

Assisted Chins 5 x 8

1) 50 pound resistance x 10
2) 50 x 8
3) 50 x 8
4) 50 x 5
5) 50 x 6

Reverse Flyes (x60, 30, 10)
- 30 pounds, 15 pounds, 10 pounds)

No conditioning tonight because I was not really feeling it, but tomorrow I plan on hitting it harder! Time to eat then sleep nice and early!


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madameh808
Level

Join date: Sep 2012
Posts: 2

Yeaaaa!! Looking fab!! Keep it up lady, lift hard!

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coyotegal
Level 1

Join date: Jul 2009
Posts: 1443

Nice! I didnt realize anyone was logging in here :) (I log in PW section)

Great work so far! Do you have a show picked out yet?

I am prepping for a show the end of May :)

Keep at it!

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coyotegal
Level 1

Join date: Jul 2009
Posts: 1443

Seems like you drink alot of shakes...do you think if you upped your food intake instead it would help with your hunger?

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

Thanks Coyotegal! I am planning on the INBA Natural Universe show in Chicago on August 31. What show are you doing? Will the show in may be your first show? I am super excited and nervous all at the same time. I just wish I wasn't such a foodie! I love eating and training too of course!

What is your current diet and training like? I am such a newbie at training and dieting and I love to hear what others are doing and how it is working for them! What is the PW section?

I was wondering about the food intake myself as well. I added 12 almonds for a snack today and that seemed to help a lot. My husband will be revisiting my diet tonight and I am sure he will modify it so I am not too hungry all the time. I try to eat six meals a day and I am sure I am still getting used to eating clean and smaller portions. I'll let you know what the hubs says and what further modifications to the diet I may add. Diet is the hardest part of this contest prep for me....unfortunately :(

Thank you so much for posting! I will check out your logs too of course! Have a great evening!

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Justin Negrete
Level 100

Join date: Jan 2008
Posts: 961

let me just add that im no expert at nutrition... shell be working with Shelby Starnes in the spring, i just helped her get started. ;)

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

Training Jan 23, 2013 (abs and upper body circuit)

1) Roman Chair Leg Raises 4 x 20

2) Side Leg Raises 4 x 20

3) Decline Russian Twist with 10 Pound Medicine Ball (40, 50, 60, 50)

Second Round

1) Wide Lat Pulldowns 4 x 50 at 50 pound resistance
2) Machine Chest Press (20 x 50 pound resistance, 20 x 60, 15 x 70, 12 x 80)

Third Round

1) Shoulder Press Machine (15 x 35 pound resistance, 15 x 50, 15 x 55)
2) Cable Rope Press Down (15 x 40 pound resistance, 15 x 40, 15 x 45)
3) Cable Curl (15 x 35 pound resistance, 15 X 40, 15 x 40)

Tabatas 8-10 second tabatas running at 9-9.5

All together a pretty darn good day at the gym! Till tomorrow! Night everyone!

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Chelsey Negrete
Level

Join date: Jan 2013
Posts: 85

I forgot to mention that I had 6 brazil nuts and 6 almonds today for my mid morning snack and then for my afternoon snack I had 1 scoop casein with a tsp peanut butter, and then my pre workout protein shake, and my pre dinner 2 brazil nuts and 1 tsp almond butter. Seems like a lot, but I feel like my body needs it for extra fuel.

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