Yetta's Offseason Training Log

[Yettamae]

The Offseason plan: Maintence for my legs with special emphasis on tighting up my glute area and work on my V-taper. I have a good back, it just needs more training. I would also like to add a little more size to my arms to complement my lower half.

Figure Shows: NPC June 2008

Current Supps:
Met-Rx Protein
BCAA
Tonlian CLA 1000 mg
Chromium Picolinate 200 mg
Gaspari SizeOn
Fish Body Oils 1000 mg
Universal Uni-Liver
Optimum Opti-Women Multi Vitamin

9/21/07 Biceps and Triceps

Barbell Bicep Curl 3 x 10 (Last set will try and go up 30 lbs)
20-20-20

Close Grip Tricep Press 3 x 10
30-30-30

Dumbbell Curl 3 x 10
10-10-10 (Last set will go up to 15)

Barbell Skull Crushers 3 x 10
20-20-20

Hammer Curl 3 x 10
10-10-10 (Last set will go up to 15)

Tricep Pushdown 3 x 10
30-40-40 (Getting stronger!)

Cardio EFX Crosstrainer 20 mins

:BP:

[LadyZ]

Nice work Yetta Mae... Keep it up... ;)

[Yettamae]

Nice work Yetta Mae... Keep it up... ;)
Thanx girl. I'm trying! My plan is to go in bigger and better. :buff: Hopefully things will work out! Have you tried the new Cathy Savage diet or the workout plan? If so, how it working out for you?

[Yettamae]

Chest and Back 9/22/07

Dumbell Chest Press 3 x 10
15-15-15

LatPull Down 3 x 10
50-60-60 (Will start at 60 next time around and for last set go up to 70)

Incline Chest Press 3 x 10
15-15-15

Bilateral LatPull Down
75-75-75 (Yeah baby!)

I am really happy with the strength increase in my back! I did 67.5 last time.

Dumbbell Chest Fly 3 x 10
15-15-15

Low Seated Row 3 x 10
50-50-60 (Will go up to 60 for second set)

Abs

Leg Raises 3 x 20

Crunches 3 x 20

Cardio 30 mins

EFX Crosstrainer

:BP:

[RaptorMkII]

Lookin' good Yetta


have you ever tried doing skull crushers with DB's instead of a bar?

A trainer showed them to me last year. They work great! I've seen more improvement with those than anything else.

What I do:

start out with the db's extended, with my arms angled slightly towards my head (at the shoulder, to keep a constant tension on the tricep). Then I lower both weights at the same time, as if I still had a bar in my hand. As I lower the weights I rotate my wrists so the weights are vertical (rather than horizontal). I finish with the weights low enough that the triceps are fully stretched (I usually hold the stretch for a second or two). Then raise the weights back to the starting position.

I find that its easier on the various joints than using a bar, while getting a larger ROM (and less of a chance that they will actually crush your skull)


anyway, good luck Yetta!

[Yettamae]

Lookin' good Yetta


have you ever tried doing skull crushers with DB's instead of a bar?

A trainer showed them to me last year. They work great! I've seen more improvement with those than anything else.

What I do:

start out with the db's extended, with my arms angled slightly towards my head (at the shoulder, to keep a constant tension on the tricep). Then I lower both weights at the same time, as if I still had a bar in my hand. As I lower the weights I rotate my wrists so the weights are vertical (rather than horizontal). I finish with the weights low enough that the triceps are fully stretched (I usually hold the stretch for a second or two). Then raise the weights back to the starting position.

I find that its easier on the various joints than using a bar, while getting a larger ROM (and less of a chance that they will actually crush your skull)


anyway, good luck Yetta!
Yes I have in the past actually I used to do them past my skull. I felt a better contraction. My trainer for my first show had me do them with dumbbells on the stability ball, but I did them past my head. I don't know why I started doing it with a bar at the time...maybe for variety? I felt like I had better form with the bar then with the dumbbells,but I also feel like I can't go as heavy with the bar because of the pressure on the joints. Thanx for the suggestion. I do agree it is easier on the joints. I was actually thinking about going back to the lying dumbbell overextension and see which do I like better. I may just go back to the lying overhead extension because I feel that I do get a better stretch and I will be able to progress to heavier poundages without putting stress on my elbows. Thank you! :D

PS: If anyone else has any suggestions. I am open to them. Next month I am going to switch my rotation of exercises slighty. Thank you!

[Yettamae]

Legs 9/23

Barbell Wide Squats 3 x 20
30-30-30

Stifflegged deadlifts 3 x 20
20-20-20

Barbell Stationary Lunges 3 x 20
30-30-30

Seated Leg Curl 3 x 20
40-40-40

Leg Extension 3 x 20
35-35-35

Single Legged Calf Raise 3 x 20
8-8-8

Cardio 20 mins
EFX Machine

It was a tough workout today. My legs were feeling like jelly are lunges and seated leg curl. Didn't have alot of energy to do cardio after such a grueling workout, but I got through it!

[Yettamae]

Shoulders 9/24/2007

I upped the intensity to another set to see if my shoulders could handle it and I survived! I get arthritis sometimes in my shoulders, so I can't train too heavy with them. I felt really strong today,so I don't know what's up. I am thinking of doing pyramids next time because I am kinda getting bored with straight sets, the problem is I don't think I am stong enough to pyramid up each set. Maybe I should stop being a wuss and just take a chance, but I don't want to injure myself. Or should I see how I feel with doing 4 sets opposed to 3 sets now and see how things workout. My husband thinks 4 sets it too much,but I know some competitors that do 4 straight sets for their shoulders. It's about the quality not the quanity of how much you can lift. Any suggestions or comments?

Barbell Shoulder Press 4 x 10
30-30-30-30 (Last set may go up to 40 "felt easy")

Side Lateral Raise 4 x 10
10-10-10-10 (Last set may go up to 12 or 15"felt easy")

Rear Delt Raise 4 x 10
10-10-10-10

Abs
Leg Raises 3 x 20

Crunches 3 x 20

Alternated Serratus Crunch 3 x 20

Cardio
None, too dog tired. Had a long day and it was late.

[ironmaidn]

Great log here! R u planning to bulk up any in your off-season or just maintain?

Great workouts and thanks for posting your supps too. I am still play'n around some and STILL cannot find the best combination yet!

[Yettamae]

Great log here! R u planning to bulk up any in your off-season or just maintain?

Great workouts and thanks for posting your supps too. I am still play'n around some and STILL cannot find the best combination yet!
Thanx girl. I am planning to bulk, but have a lean bulk, not a dirty one. I am trying to maintain my legs, just working on beefing up my arms and getting better development in my back. It needs work and more training. I'm not sure if I am making gains or not. I have increased my strength a hell of alot. I hate posting sometimes because my lifts aren't as impressive as most on here.I keep telling myself it's not about the quanity, but the quality of the lift. My husband is stoked that I am lifting 75 pounds with my back. He's starting to get skeptical. Jokeling saying he hopes I still look like Yetta and not a man when he sees me.

I refuse to get on the scale or even measure myself it depresses me. As long size 2 and 3 juniors still I am not going to panic, if they start getting tight then it time to go on a diet! lol I will let my husband be the judge once he sees me in a couple of weeks. I look at myself all the time.

It's been hard to stay on a bulking diet because of school. I have been having problems as of late getting all my meals in mostly on Wednesdays. Just because I teach classes back to back then go staight to another class, which sucks,now I have a choir rehearsals that just started on on Wednesday night!

Hey question, which do you think is better 3 or 4 sets. I know some competitors that do, my husband thinks that is too much and shouldn't be done all the time. What are your thoughts?

[Yettamae]

9/29/07 Biceps and Triceps

Barbell Bicep Curl 3 x 10
20-20-20

Close Grip Tricep Press 3 x 10
30-30-30 (Will go up 40 next time)

E-Z Bar Preacher Curl 3 x 10
27.5-27.5-27.5 (Changing to the preacher curls really got my biceps pumped up)

Lying Overhead Press with dumbbells 3 x 10
10-10-10

Hammer Curl 3 x 10
10-10-15

Tricep Pushdown 3 x 10
30-30-40 (Last set only could get 8-9 reps out...after changing to overhead press with dumbbells my triceps were more fatigued than I expected.)

Cardio EFX Crosstrainer 30 mins

Great workout bis and tris were pumped afterwards.

[Yettamae]

Thanx Chris for reminding me about lying overhead extensions. I really felt the isolation in the muscle during my workout. And I am REALLY feeling it my triceps today!

[Yettamae]

Legs 9/29

Barbell Wide Squats 3 x 20
30-30-30

Dumbbell Stifflegged deadlifts 3 x 20
10-10-10 (I felt the stretch in the hams better with the dumbbells opposed to the barbell. When I did it with the barbell I felt more of the stretch in my lower back.)

Barbell Stationary Lunges 3 x 20
30-30-30

Leg Extension 3 x 20
35-35-40

Seated Leg Curl 3 x 20
40-40-40

Calf Raise 3 x 20
90-90-90 (I usually do 70, but I wanted to push myself to see if I could actually do it and I got through 2 sets of 20, the 3rd set I could only do up to 15. I think I might start at 70 for first and second set, then for last set 90 or 70 again,then 90. I don't want to train my calves to failure, only to fatique.)

Abs 3 x 20
Hi Fives on the Swiss Ball

[Yettamae]

Fuck am I hurting today. My legs are not liking me right now, especially my calves! My triceps are finally healing up, so I switched Leg Day to Chest and Back so I had a day to heal up more. Watching the Figure Olympia got me pumped in the gym today, baby!

Chest and Back 9/30

Dumbell Chest Press 3 x 10
15-15-20

LatPull Down 3 x 10
60-60-70

Incline Chest Press 3 x 10
15-15-20

Bilateral LatPull Down
75-85-85 (For whatever reason 75 felt easy....I'm shocked! So I put on two 10's and it felt great! We'll see how I feel tommorrow...)

Dumbbell Chest Fly 3 x 10
15-15-15

Low Seated Row 3 x 10
50-60-60

I can't believe how strong I am getting with my back. Insane! I started a new supplement Redline. I am going to start cycling my fatburners. I think I am starting to get fat, so I have to keep myself in check;) I don't know if that helped give me an extra push today or what. But I am happy I am getting stronger and now being able to find what poundages and exercises that are working and not working for me. For a minute I didn't think getting DOMS was possible anymore! lol It was defiantely time to change it up and stop lifting like a wuss and being afraid of the unknown. I had to keep telling myself....I won't know until I take a chance and if I suck at it, don't be afraid to take a step back and then try harder next time. I can't wait to step out on stage again, hopefully with some improvements in shoulders, arms, and back. The goal is 8 pounds heavier: 108.

[RaptorMkII]

Lookin' Good Yetta!!!


Glad you've decide to drop the wuss act.


you could try doing 4 sets of 8 for some exercises. The drop in reps will allow you to do more weight, but you wind up doing 2 more reps than 3x10. It might help with the bulking.


And I feel your pain when it comes to diet... Schools and good eating just don't mix ;)

keep it up!

[laurie]

keep up the good work and dont forget scales suck. muscle weighs more than fat and from what you say you are getting stronger..
keep your head up and keep rockin
are you taking redline capsules or the drinks?

[SarahPT]

Hi Yetta,
Looks like you're doing good. What are you thinking of the Gaspari SizeOn?

[Yettamae]

keep up the good work and dont forget scales suck. muscle weighs more than fat and from what you say you are getting stronger..
keep your head up and keep rockin
are you taking redline capsules or the drinks?
Thanx girl I am going to try! :headbangeYeah scales do suck. Take measurements and I am still fitting into my clothes. I am not the ideal size 0, but I don't will ever be unless I did another show or starved myself. I am not too far from it I am size 2-3 in juniors, but it concerns me in a recent photo I sent my husband he said nice buddha belly and said it was cute. He meant it as a joke,but I noticed it too in the picture, too. Which totally fucked me up. Now I think I am fat again. I am taking Redline capsules. They had a special on bb.com one get one free.

[Yettamae]

Hi Yetta,
Looks like you're doing good. What are you thinking of the Gaspari SizeOn?
Thanx Sarah! Do you think lifting in the 70's-90's will bulk up my calves too much? I think 90 might been pushing it too much. As for the Size On it seems to give me an extra push when I sip on it during my workouts. I never thought I would be lifting into the 70's and 80's with my back now. My husband teases me and says he hopes I still look like a female and not a man when he sees me. If I took it the way it should be I would be a blow fish by now. It says to take it everyday. I only take it during my training sessions. When I first was on it I looked puffy, now I just look normal with some cuts. My diet was shitty at the time when I first started taking it, but since then I cleaned up my diet and it seems that I have lost inches even though the scale keep on rising! Opposed Cellmass, which I had less water retention on I think I am getting much more stronger on it. A friend, who is National Competitor told that it Size On was better and healthier than Cellmss. She said that Creatine Ether Esther breaks down to creatinine, which is hard on the kidney's to break down and with years of prolonged use could lead to kidney diease.

[Yettamae]

Lookin' Good Yetta!!!


Glad you've decide to drop the wuss act.


you could try doing 4 sets of 8 for some exercises. The drop in reps will allow you to do more weight, but you wind up doing 2 more reps than 3x10. It might help with the bulking.


And I feel your pain when it comes to diet... Schools and good eating just don't mix ;)

keep it up!

Thanx for the complement. Yeah, I'm like fuck Yetta lets stop lifting like a wuss and pump some iron! lol Thanx for the advice about dropping sets. Do you think training in 8 rep range will bullk me up too much? My old trainer told me that I could bulk up fast and told me that I could do bodybuilding because of that and that I physique that has bodybuilding written all over it because I am short and shocky looking in my appreance. He said I was an endo-mesomorph type. Maybe training in the 8 range would be good for my shoulders. I think there are lacking compared to my biceps and triceps. An NPC judge who trained at my gym who helped me with my posing for my last show told me that I had good shoulders, but it seemes that my front delts were overpowering my rear delts. He also told me that I had a good back,I just really don't know how to show it off. I personally think I just lack a V-taper all together. Bigger and wider shoulders, bigger arms and more lat developement to make my legs and waist look smaller. When my hubby comes I will post an offseason pic up. All the offseason pics I have clothes on;) I am worst critic and I look at myself everyday.

[RaptorMkII]

I think you'll be fine with the 8 reps.

Of course, the only way to know is to try it.

You could try it out with your shoulders and back (which will also hit your biceps).

I personally like being able push more weight, but thats just me (I'm not training for anything but myself)

[Yettamae]

I think you'll be fine with the 8 reps.

Of course, the only way to know is to try it.

You could try it out with your shoulders and back (which will also hit your biceps).

I personally like being able push more weight, but thats just me (I'm not training for anything but myself)

You are so true. I will give it a whirl today. I am doing shoulders. I am going for the burn and lately I haven't been getting the burn and feel like I can't progess to higher poundages because of fear of hurting myself I guess, especially my shoulders. For me it about the quality of my lifts not quanity. If I can't keep good form I pyramid down, until I feel that I can. I get arthirits in them sometimes. Maybe shorter reps for them with be better. I will keep you posted! Thanx so much!

[RaptorMkII]

Thanks, I'm looking forwards to seeing how it works for you!


and you're exactly right, its about quality, not quantity.

You could also try super setting two shoulder exercises together. Personally, I super set Lateral Raises with Arnold Presses. You don't have to do much to get an intense workout (and my shoulders are my weak point... damn them!!!).

[laurie]

Thanx girl I am going to try! :headbangeYeah scales do suck. Take measurements and I am still fitting into my clothes. I am not the ideal size 0, but I don't will ever be unless I did another show or starved myself. I am not too far from it I am size 2-3 in juniors, but it concerns me in a recent photo I sent my husband he said nice buddha belly and said it was cute. He meant it as a joke,but I noticed it too in the picture, too. Which totally fucked me up. Now I think I am fat again. I am taking Redline capsules. They had a special on bb.com one get one free.


well i just had to give away two bags of my "skinny" size o clothes. been wearing same size since i was 15 so i guess time to accept my WOMANLY curves now and get a new wardrobe.

[Yettamae]

Thanks, I'm looking forwards to seeing how it works for you!


and you're exactly right, its about quality, not quantity.

You could also try super setting two shoulder exercises together. Personally, I super set Lateral Raises with Arnold Presses. You don't have to do much to get an intense workout (and my shoulders are my weak point... damn them!!!).
Thanx for the tip:) I might add a super set or even a giant set once and while to shock em good;)

[Yettamae]

Shoulders 10/01

Barbell Press 4 x 8
30-40-40-40 (Feeling strong! Woo hoo!)

Side Lateral 4 x 8
10-10-10-12 (Will go up 12 pounds on 3rd set)

Rear Delt 4 x 8
10-10-10-10 (I was going to use the machine but a some meat head jerks were hogging it up! Grrr...)

Cardio (none)
My calves are still sore. I think I pushed them too much, come to find out the standing calves machine is the one that you have to put plates on it and the bar is weighted,too, so it was over 90. So maybe if I actually did do 90 I wouldn't be as sore. Oh well live and learn.

Abs (none)
Didn't have time gym was closing early today.

[ironmaidn]

Thanx girl. I am planning to bulk, but have a lean bulk, not a dirty one. I am trying to maintain my legs, just working on beefing up my arms and getting better development in my back. It needs work and more training. I'm not sure if I am making gains or not. I have increased my strength a hell of alot. I hate posting sometimes because my lifts aren't as impressive as most on here.I keep telling myself it's not about the quanity, but the quality of the lift. My husband is stoked that I am lifting 75 pounds with my back. He's starting to get skeptical. Jokeling saying he hopes I still look like Yetta and not a man when he sees me.

I refuse to get on the scale or even measure myself it depresses me. As long size 2 and 3 juniors still I am not going to panic, if they start getting tight then it time to go on a diet! lol I will let my husband be the judge once he sees me in a couple of weeks. I look at myself all the time.

It's been hard to stay on a bulking diet because of school. I have been having problems as of late getting all my meals in mostly on Wednesdays. Just because I teach classes back to back then go staight to another class, which sucks,now I have a choir rehearsals that just started on on Wednesday night!

Hey question, which do you think is better 3 or 4 sets. I know some competitors that do, my husband thinks that is too much and shouldn't be done all the time. What are your thoughts?

Sorry gett'n back to you so late on this. As far as sets, I usually stick to 3 sets, however, when I am working on a particular "lagging" body part I go for 4 sets. Keep in mind it is Quality vs. Quanity most of the time. You know what you are doing. Listen to your body. When building or bulking my legs for example, I will do 4-6 sets but my reps are like 8,6,4,2,1 rep. The 1 rep set is enough to push my uterus out literally! (LOL) I love those power moves and so important for a strong foundation in training. It's the powerlifter in me that will train that way some times. Hope this helped.

[Yettamae]

Sorry gett'n back to you so late on this. As far as sets, I usually stick to 3 sets, however, when I am working on a particular "lagging" body part I go for 4 sets. Keep in mind it is Quality vs. Quanity most of the time. You know what you are doing. Listen to your body. When building or bulking my legs for example, I will do 4-6 sets but my reps are like 8,6,4,2,1 rep. The 1 rep set is enough to push my uterus out literally! (LOL) I love those power moves and so important for a strong foundation in training. It's the powerlifter in me that will train that way some times. Hope this helped.
Yes, thank you! :D

[Yettamae]

Biceps and Triceps

Barbell Curl 3 x 10
20-20-30

Close Grip Bench Press 3 x 10
30-30-30 (Will go up to 40 on last set next time)

I was going to do Preacher curls, but all the EZ-Bars were being used up, so I did Alternating Biceps Curl with a Twist 3 x 10
10-10-12 (Will go up to 12 on second set next time)

Lying Tricep Extensions with Dumbells 3 x 10
10-10-12 (Will go up to 12 on second set next time)


Hammer Curl 3 x 10
10-10-12 (Will go up to 12 on second set next time)

Tricep Pushdowns 3 x 10
30-30-30

Cardio
EFX Crosstrainer 20 mins

I was going to do chest and back today, but I wasn't feeling particularly strong today. I was pretty wore out from this week at school and I was also getting some arthritis in my shoulder and I didn't want to stress it doing incline presses. Most likely I will be sore tommorrow, so I most likely will do legs instead of chest and back. As for I next week I will be changing my split to:

Monday:Shoulders, abs, cardio
Friday:Chest, Back, cardio
Saturday:Legs, abs, cardio
Sunday:Bis, Tris, cardio

So far my arms are beginning to appear bigger, especially my shoulders. I think I need them to be a little wider, but I am at least starting to get some size to them. I will be posting offseason pics as soon as my hubby arrives to Florida in 2 weeks. I can't wait to see him!

[Yettamae]

well i just had to give away two bags of my "skinny" size o clothes. been wearing same size since i was 15 so i guess time to accept my WOMANLY curves now and get a new wardrobe.
Same size since you were 15! Damn, girl! lol Yeah you are right girl it is time, but it's all good. Women are supposed to have cuves. Know when you start getting TOO many curves, then it's time to panic! :ugh: lol I am leaving size 0 and 00 clothes and kiddie clothes for cutting time and my 2-3's for offseason;)

[laurie]

yeah i know. i weighed 82-90 lbs from age 15-21.(my lowest when i was ana was 64 lbs-death wallking)then in 2003 got fake boobs, gained 5 lbs from them, then finally been gaining over the yrs. first i had to over eat like a man to get above 90 lbs. now i am maintaining about 97-102 lbs.
but for me that is bigger than i am used to. but its all good. i get more compliments now i got a bit of a booty and not a bag of bones.

[Yettamae]

yeah i know. i weighed 82-90 lbs from age 15-21.(my lowest when i was ana was 64 lbs-death wallking)then in 2003 got fake boobs, gained 5 lbs from them, then finally been gaining over the yrs. first i had to over eat like a man to get above 90 lbs. now i am maintaining about 97-102 lbs.
but for me that is bigger than i am used to. but its all good. i get more compliments now i got a bit of a booty and not a bag of bones.
Being curvy and lean looks, so much better than a complete bag of bones. I am happy that are able to gain some weight and maintain a healthy weight for you. That's great you are getting the complements. Having some extra cusion back there can be a good thing;) I wish I could get back to that opposed to how I look now. I would love to be like 99-102, but for me that's my pre contest body. That's so strange, don't you think? We are like the same height, but I am so much heavier. I know muscle ways more than fat. My husband and others told me I look much better and healthier at my current weight, opposed to my offseason where I look fraile and anorexic. This weight is confortable for me even though I wish I was smaller. I don't think I was ever meant to be just skinny, even though in high school I was. My ass simply didn't eat much at all. I sometimes wish I could be naturally in the hundreds without dieting down, but I am coming to realization that can't happen unless I do diet. I refuse to get on the scale now. I am just going how my clothes fit at this point...my 2 express jeans are loose so I am happy;) I still refuse to wear a swimsuit, especially a two piece. I definately want to get implants and getting implants does make you gain some weight. It's all good. Its implant weight. If you don't mind me asking did you get them under, over, and in between the muscle? I was told to get them under the muscle because it looks more natural and if you get over top of the muscle when you diet down it may ripple and you will be able to see the implant over the pec muscle.

[laurie]

Yeah girl i didnt realzize how boney i was before. now i look at pics and people say i looked sick and weak and fragile and now i look hot and strong so i am trying to believe and accept and like it.
but i didnt work out from jan till just now due to being sick and my surgeries so girl my wt is/was not muscle. so dont go by numbers like you KNOW.
implants of course add weight mine are 2.5 lbs each but i LOVE THEM!
i got them under the muscle and put in under my breast, the scars are tiny and tuck under my boob cant see unless i lift up my breast.

first i had to gain wt because the size i wanted i didnt have enough skin for to stretch them in.. now that i am where i should be as far as weight they are comfortable and i luv em.

[laurie]

here's a pic where u can kinda see scar under

[laurie]

I wouldnt recommend going in through the nipple, most lose sensation and nipples can look weird..

[Yettamae]

Yeah girl i didnt realzize how boney i was before. now i look at pics and people say i looked sick and weak and fragile and now i look hot and strong so i am trying to believe and accept and like it.
but i didnt work out from jan till just now due to being sick and my surgeries so girl my wt is/was not muscle. so dont go by numbers like you KNOW.
implants of course add weight mine are 2.5 lbs each but i LOVE THEM!
i got them under the muscle and put in under my breast, the scars are tiny and tuck under my boob cant see unless i lift up my breast.

first i had to gain wt because the size i wanted i didnt have enough skin for to stretch them in.. now that i am where i should be as far as weight they are comfortable and i luv em.
Well I definately have skin to fill them! lol I used to be a 36DD, believe it or not. I am blessed that my boobs just look perky, opposed to stretched out. Thank good for chest and incline presses! lol Fake boobs are hot! I definately want them. One of my friend's told me that she go her under her underarm pits. I would never get them through the nipple. The scarring looks horrible and I did hear about the lose of senstation. Your boob job is nice. You can hardly see the scars. I wanted to get them before I compete again, but they are expensive and I don't think I would heal up enough in time for my shows. My suit is expensive I hate to spend a fortune on a suit to get more alterantions. I want a fill C cup. I think that would be too much on my frame. A D would just look plan ridiculous on me. I am terrifed to go under the knife, though. How long did it take you to heal. My one friend who go it under the muscle said she was out of commission for 2 weeks and she couldn't work for a month, but she said they were so worth it. She looks like a black barbie doll....literally! She is a DD, but they look perfect on her tall frame.

[laurie]

you can delete my pics if u want i just wanted to show u. i dont want to take up space on your thread. even though you used o be a DD, from ur pics and small size now and low body fat, i am sure the excess skin/tissue has shrunk and tightened in your chest area correct?
my friend got hers under her arm pit. i chose not to cuz have heard it is more painful. i was only down for about 4 days. i was sore a bit after that ofcouse no cardio or much upper body till dr released but i did bike riding and walking/legs...
the first few days were hell cuz i could barely breath my chest was so tight but it all loosened up as the swelling went down etc..

[Yettamae]

I was going to legs today, but I felt a sharp pain in my left inner thigh, so I opted for chest and back, my bis and tris weren't too sore.

Chest and Back 10/06/07

Dumbell Chest Press 3 x 10
15-15-20

LatPull Down 3 x 10
60-60-70

Incline Chest Press 3 x 10
15-15-20

Bilateral LatPull Down
75-85-85

Dumbbell Chest Fly 3 x 10
15-15-15

Low Seated Row 3 x 10
50-50-60 (Couldn't pyramid up to 5 pounds, this particular machine didn't have that option.)

Abs
(The workout was lack luster today. I felt a pull in my right hipflexor,so I stopped.)
Jack Knifes 1 x 20
Bicycles 1 x 20
Side Oblique Crunch 1 x 20

Cardio 20 mins
Bicycle

[Yettamae]

you can delete my pics if u want i just wanted to show u. i dont want to take up space on your thread. even though you used o be a DD, from ur pics and small size now and low body fat, i am sure the excess skin/tissue has shrunk and tightened in your chest area correct?
my friend got hers under her arm pit. i chose not to cuz have heard it is more painful. i was only down for about 4 days. i was sore a bit after that ofcouse no cardio or much upper body till dr released but i did bike riding and walking/legs...
the first few days were hell cuz i could barely breath my chest was so tight but it all loosened up as the swelling went down etc..
It's cool, girl. I guess the skin has shrunk and tightened. My boobs look like they were always naturally small. I guess maybe because I lost the weight slowly and not drastically as well as doing chest work up to firm them up. Yeah I heard it was more painful too. My other friend got in through her belly button, pricier and kinda scary if you ask me.

[ironmaidn]

Thanx Sarah! Do you think lifting in the 70's-90's will bulk up my calves too much? I think 90 might been pushing it too much. As for the Size On it seems to give me an extra push when I sip on it during my workouts. I never thought I would be lifting into the 70's and 80's with my back now. My husband teases me and says he hopes I still look like a female and not a man when he sees me. If I took it the way it should be I would be a blow fish by now. It says to take it everyday. I only take it during my training sessions. When I first was on it I looked puffy, now I just look normal with some cuts. My diet was shitty at the time when I first started taking it, but since then I cleaned up my diet and it seems that I have lost inches even though the scale keep on rising! Opposed Cellmass, which I had less water retention on I think I am getting much more stronger on it. A friend, who is National Competitor told that it Size On was better and healthier than Cellmss. She said that Creatine Ether Esther breaks down to creatinine, which is hard on the kidney's to break down and with years of prolonged use could lead to kidney diease.

Size On is a great product! I use it "intra" workout as well and only on trainnig days cuz it causes me to bloat. Hell anything causes me to bloat anymore! LOL! It gives me that extra push during and speeds my recovery time. Well worth the price I think. But they keep it locked at my local GNC...that is too funny.

[Yettamae]

Size On is a great product! I use it "intra" workout as well and only on trainnig days cuz it causes me to bloat. Hell anything causes me to bloat anymore! LOL! It gives me that extra push during and speeds my recovery time. Well worth the price I think. But they keep it locked at my local GNC...that is too funny.
Hell anything causes me to bloat anymore, too! It does give you that extra push....I love it! Stay away from the grape. It tastes like ass. The Lemon ice tastes awesome! It is worth the price. I get it online or at Vitamin Shoppe because it is way cheaper. GNC rips you off. That's funny they keep Size On locked up. I can understand the Nos and Fatburners, but creatines. When I was working as manager as GNC one person stole a NanoVapor, so I guess it's is possible. Question do you cycle Size On or just take it during workouts?

[ironmaidn]

Hell anything causes me to bloat anymore, too! It does give you that extra push....I love it! Stay away from the grape. It tastes like ass. The Lemon ice tastes awesome! It is worth the price. I get it online or at Vitamin Shoppe because it is way cheaper. GNC rips you off. That's funny they keep Size On locked up. I can understand the Nos and Fatburners, but creatines. When I was working as manager as GNC one person stole a NanoVapor, so I guess it's is possible. Question do you cycle Size On or just take it during workouts?

I only drink the Lemon Ice! I hear the grape is jest nasty! I do not cycle it. I take it during workouts, and if I feel real sore from leg day, I take an extra dose with nighttime snack prior to bed for more post recoup. I have tried NanoVapor - not worth stealing. LOL!

[Yettamae]

I only drink the Lemon Ice! I hear the grape is jest nasty! I do not cycle it. I take it during workouts, and if I feel real sore from leg day, I take an extra dose with nighttime snack prior to bed for more post recoup. I have tried NanoVapor - not worth stealing. LOL!
The grape is nasty. I know this first hand. I love grape flavored anything and I thought this would taste as yummy as Lemon Ice, boy was I wrong! I am kinda used to the taste now, but I am almost done it...thank God, so I will be purchasing the Lemon Ice in the future now on. The NanoVapor is junk and I agree it is definately not worth stealing! lol

[Yettamae]

It was a tough leg day. Didn't have alot of energy and didn't want to get out of bed, but those are the days that you want to hit the gym, so I did and I feel much better that I did!

Legs 10/7

Barbell Wide Squats 3 x 20
30-30-30

Dumbbell Stifflegged deadlifts 3 x 20
10-10-12

Barbell Stationary Lunges 3 x 20
30-30-30

Seated Leg Curl 3 x 20
40-40-40

Leg Extension 3 x 20
35-35-35

Plated Machine Calf Raise 3 x 20, 15, 15
50-50-50 (Still trying to fine that right weight.I want to train to fatigue, not failure for my calves. I may try 3 sets of 15 reps. I am just afraid my calves will grow. I just want to maintain them. They are big enough!)

Cardio
Bicycle 20 mins

[ironmaidn]

Great workout girl! "Hey", we did legs on the same day! I really wish I could still deadlift but since my surgeries, too much of a risk for me. Great combo of exercises you have. I did not feel like training yesterday either but we both got our asses there so today I celebrate with a little retail therapy...ha ha.

[Yettamae]

I didn't get a chance to work my shoulders on Monday, so I combined them with my bis and trs workout today. It was a good workout day.

Shoulders
Barbell overhead press 4 x 8
30-40-40-40

Side Laterals 4 x 8
10-10-12-12

Rear Laterals 4 x 8
10-10-10-10

Biceps
Barbell curl 3 x 10
20-30-30

Hammer curl 3 x 10
10-10-12

Alternating Bicep Curl 3x 10
10-10-12

Triceps
Close grip bench press 3 x 10
30-30-30

Lying Tricep Extensions with Dumbbells 3 x 10
10-10-12

Tricep Pushdowns 3 x 10
30-30-30

Tough workout. I haven't did exercises for back to back for bis and tris in a while. It was a nice switch. My bis and tris were pretty pumped and feeling like after this workout.

Cardio
None,didn't have timeI had to rush home take a quick shower and get to class.

[Yettamae]

Legs 10/13

Barbell Wide Squats 3 x 20
30-30-30

Dumbbell Stifflegged deadlifts 3 x 20
10-10-10 (forgot that I pyramided up last set last time)

Barbell Stationary Lunges 3 x 20
30-30-30

Seated Leg Curl 3 x 20
40-40-40

Leg Extension 3 x 20
35-35-35

Single Legged Calf Raise
8-8-8

Abs
Hi 5's on the swiss ball 3 x 20

Cardio
Bicycle 20 mins

[Yettamae]

Chest and Back 10/14/07

Dumbell Chest Press 3 x 10
15-15-20

Single Arm Dumbbell Row 4 x 12,10,10,10
15,20,20,20

(Change up from wide lat pulldown. I want to try a isolation exercise to help even up my right lat with my right.)

Incline Chest Press 3 x 10
20-20-20 (All the 15's were being used. I am shocked I got through it, so that means I guess I can do all 20's for chest press next time.)

Bilateral LatPull Down
75-85-85

Dumbbell Chest Fly 3 x 10
15-15-15

Low Seated Row 3 x 10
50-50-60 (Couldn't pyramid up to 5 pounds, this particular machine didn't have that option.)

Cardio 20 mins
EFX Crosstrainer

[Yettamae]

Today was a rough day. I have been severly depressed on how I look. I felt like just quiting all this training and becomming aneroxic. I don't know why, but everytime I look in the mirror I just see fat. The only results I see is in my waist line. I think weighing myself triggered these feelings again. I am whopping 135 with my clothes and sneakers on. I eat good I rarely eat shitty maybe once a week as well as drink. I have even cut my portions even more and it seems like I am getting fatter. This all can't be muscle. I still see cuts, but I think I look like a powerlifter. I dunno. I need someone to talk to about this. It seems like no understands me.

Today was a rough day. I have been severly depressed on how I look. I felt like just quiting all this training and becomming aneroxic. I don't know why, but everytime I look in the mirror I just see fat. The only results I see is in my waist line. I think weighing myself triggered these feelings again. I am whopping 135 with my clothes and sneakers on. I eat good I rarely eat shitty maybe once a week as well as drink. I have even cut my portions even more and it seems like I am getting fatter. This all can't be muscle. I still see cuts, but I think I look like a powerlifter. I dunno. I need someone to talk to about this. It seems like no understands me.

Shoulders and arms

Barbell press 4 x 8
40-40-40-40

Side Lateral 4 x 8
10-10-12-12 (Will go up 12lbs 2nd set next time)

Rear Delt Machine 4 x 8
15-15-15-15 (Ok I think I can bump up to 30 next workout, just testing the waters.)

Barbell Curl 3 x 10
30-30-30

E-Z Barb Preacher Curl 3 x 10
17-21.5-21.5 (Will do 21.5lbs for 1st set next time)

Hammer Curl 3 x 10
10-10-12 (Will do 12 for all 3 sets next time)

E-Z Bar Close Grip Press 3 x 10
21.5-21.5-27.5 (Too easy will go up to 10 lbs plates next time)

Lying Tricep Extension with Dumbbells 3 x 10
10-10-12 (Will go up to 12 next set next time)

Tricep Pushdown 3 x 10
30-30-30

Cardio 20 mins
EFX trainer

[Yettamae]

Chest and Back 10/21/07

Machine Chest Press 3 x 10
36-36-48 (Will go up to 48 next for the second set next time)

Single Arm Dumbbell Row 4 x 10,10,10,10
15-20-20-20

Plated Machine Incline Chest Press 3 x 10
(Bar weighed 25 lbs) 45-55-55

Bilateral LatPull Down
85-85-85

Dumbbell Chest Fly 3 x 10
15-15-15

Low Seated Row 3 x 10
50-50-60

Abs
Giant Set 2 x 20,15
Crunches
Alternating oblique crunches
Leg raises
Clam crunches

Cardio 20 mins
EFX Crosstrainer

[Yettamae]

Legs 10/22/07

Been have some pain in my knees lately, so I am going to switch to Leg Press for a while.

Leg Press (Wide stance) 3 x 20
110-110-120

Stifflegged Deadlift with dumbbells 3 x 20
10-10-12

Reverse Lunges with dumbbells 3 x 20
12-12-12

Leg Extension 3 x 20
36-36-36

Seated Leg Curl 3 x 15
40-40-40

One Legged Calf Raise 3 x 20

Cardio:
Treadmill: Power walking on high incline 20 mins

I didn't get a chance to go to the counseling center as planned. I had a lot of things to do before my husband arrives in Florida tommorrow. I am going to push for an appointment on Friday.

[Yettamae]

Shoulders and arms 10/26

Barbell press 4 x 8
40-40-40-40

Side Lateral 4 x 8
10-10-12-12

Rear Delt Machine 4 x 8
15-15-30-30 (Will do 30 lbs for all 4 sets next time)

Barbell Curl 3 x 10
30-30-30

Alternating Bicep Curl 3 x 10
12-12-12

Hammer Curl 3 x 10
12-12-12

E-Z Bar Close Grip Press 3 x 10
37.5-37.5-37.5

Lying Tricep Extension with Dumbbells 3 x 10
10-12-12

Tricep Pushdown 3 x 10
30-30-30

Abs

Giant set 2 x 20
Crunches
Alternating oblique crunches
Leg raises
Clam crunches

Cardio 20 mins
Treadmill Powerwalking on High Incline
__________________

[laurie]

Hey girl. was thinkin bout ya. is ur hubby there? how r things?

[Sasa]

Shoot nice works outs

[Yettamae]

Legs 10/27/07

Leg Press (Wide stance) 3 x 20
110-110-120

Stifflegged Deadlift with dumbbells 3 x 20
10-10-12

Reverse Lunges with dumbbells 3 x 20
12-12-12

Leg Extension 3 x 20
36-36-36

Seated Leg Curl 3 x 20
40-40-40

One Legged Calf Raise 3 x 20

Cardio:
Treadmill: Power walking on high incline 20 mins

[Yettamae]

Chest and Back 10/29/07

Machine Chest Press 3 x 10
36-48-48 (Will start at 48 next time)

Bent Over Barbell Row 4 x 10,10,10,10
30-30-30-30

Plated Machine Incline Chest Press 3 x 10
(Bar weighed 25 lbs) 55-55-55

Bilateral LatPull Down
85-85-85

Machine Pec Fly 3 x 10
15-15-15

Low Seated Row 3 x 10
50-50-60

Abs
Giant Set 2 x 20,20
Crunches
Alternating oblique crunches
Leg raises
Clam crunches

Cardio 20 mins
EFX Elliptical Machine

[Yettamae]

Hey girl. was thinkin bout ya. is ur hubby there? how r things?

Yes, my hubby is here finally! I spent the weekend with him and he loves the place I picked for us to live. I talked with him about my issues and he understood how I felt at least and that maybe I should talk to someone. I haven't got a chance to get to a counselor yet. Hopefully this week. I still go in and out of these feelings.One of my friend's who competes says the problem is that I need to learn how to love myself. I think that is part of it. I never did. So maybe a counselor can help me there.

[Yettamae]

Shoot nice works outs

Thanx! :D

[Thate]

I have been severly depressed on how I look. I felt like just quiting all this training and becomming aneroxic. I don't know why, but everytime I look in the mirror I just see fat.

Most of us are never completely happy with our physiques. It is referred to as muscle dysmorphia. You are definitely not alone.

[laurie]

Most of us are never completely happy with our physiques. It is referred to as muscle dysmorphia. You are definitely not alone.

some minimize other people's situation if you dont know how severe it is. some levels get into eating disorders.......I agree we all have our "issues" but some need to be dealt with when they reach a certain point..............

[ironmaidn]

Yes, my hubby is here finally! I spent the weekend with him and he loves the place I picked for us to live. I talked with him about my issues and he understood how I felt at least and that maybe I should talk to someone. I haven't got a chance to get to a counselor yet. Hopefully this week. I still go in and out of these feelings.One of my friend's who competes says the problem is that I need to learn how to love myself. I think that is part of it. I never did. So maybe a counselor can help me there.

Your workouts are looking fantastic girl! So glad you updated us and hubby is home. I have struggled with the same issue about learning to love "self" and the skin we are in. It's really quite complicated! I wish you the best on this journey. U are a beaufiful person not only outside, but inside as well. I/We are here for you. - Iron

[Yettamae]

Shoulders and arms 11/01

Barbell press 4 x 8
40-40-40-40

Side Lateral 4 x 8
10-10-12-12

Rear Delt Machine 4 x 8
30-30-30-30

Barbell Curl 3 x 10
30-30-30

Alternating Bicep Curl 3 x 10
12-12-12

Hammer Curl 3 x 10
12-12-12

E-Z Bar Close Grip Press 3 x 10
37.5-37.5-37.5

Lying Tricep Extension with Dumbbells 3 x 10
10-12-12

Tricep Pushdown 3 x 10
30-30-30

Cardio
Jump rope 15 mins

[Yettamae]

Most of us are never completely happy with our physiques. It is referred to as muscle dysmorphia. You are definitely not alone.

I don't think I have muscle dysmorphia. Isn't muscle dysmorphia, when you think your muscles aren't big enough. I think another word for it is bigorexia. I think I suffer more from BDD or Body Dysmorphic Disorder.

[Yettamae]

Your workouts are looking fantastic girl! So glad you updated us and hubby is home. I have struggled with the same issue about learning to love "self" and the skin we are in. It's really quite complicated! I wish you the best on this journey. U are a beaufiful person not only outside, but inside as well. I/We are here for you. - Iron

Thank you so much for the complement, support and encouragement girl. I wish you the best on your journey too. We can beat this, we just have to keep the faith and keep pushing foward.

[laurie]

I don't think I have muscle dysmorphia. Isn't muscle dysmorphia, when you think your muscles aren't big enough. I think another word for it is bigorexia. I think I suffer more from BDD or Body Dysmorphic Disorder.

yes you are right yetta.
is hubby loving it there? is he being supportive?
keep your beautiful head up girl:)

[Yettamae]

yes you are right yetta.
is hubby loving it there? is he being supportive?
keep your beautiful head up girl:)

My hubby totally loves it here. He is happy that he is here and we are finally together. He is being supportive. I mentioned my issues under the influence to break the ice;) I haven't got a chance to get to the counseling center. I have been so busy with classes, teaching, and rehearsal that I have like no free time. I am trying to think positive in the mean time, but it just makes me depressed and irritable that I can't do anything about how I look. My hubby's not complaining. He says he loves everything about me, especially my buddha belly! The bastard! lol

[Yettamae]

I ate like a pig and drank like a fish this weekend. My hubby and I celebrated our 10 year anniversary of being together and 2 year of being married. I really needed to hit the gym today. My stomach is so damn bloated from this weekend!

Chest and Back 11/04/07

Machine Chest Press 3 x 10
48-48-48

Bent Over Barbell Row 4 x 10,10,10,10
30-30-30-30

Plated Machine Incline Chest Press 3 x 10
55-55-55

LatPull Down 3 x 10
60-60-70

Machine Pec Fly 3 x 10
15-15-15

Low Seated Row 3 x 10
50-50-60

Cardio 30 mins
EFX Elliptical Machine

[Yettamae]

Legs 11/05/07

Leg Press (Wide stance) 3 x 20
110-120-120

Stifflegged Deadlift with dumbbells 3 x 20
10-12-12

Leg Extension 3 x 20
36-36-36

Seated Leg Curl 3 x 20
40-40-40

Adductor Machine 3 x 20
50-50-50

Abductor Machine 3 x 20
30-35-35

***I don't do inner and outer that much. I like to throw them in once and a while for variety. I have a feeling my inner and outer thighs are not going to like me too much tommorrow!***

One Legged Calf Raise 3 x 20
8-10-10

Abs
Giant Set 2 x 20,20
Crunches
Alternating oblique crunches
Leg raises
Clam crunches

Cardio:
EFX Crosstrainer: 30 mins

[Yettamae]

Ick I am such an apple. I think I might have to go on a diet, if I can't lose all this nasty water rentention.

My stats thus far are...I hate to post them...130's..I have been refusing to way myself as of late. I would like to be at 123-125, where I was last year. I guess I did make some muscle gains, though.

Chest: 33
Waist: 28 1/2...I would be happy at 27 or that 1/2 inch gone at least. I'm an apple, so I am always going to have a pot belly.
Hips: 35 1/2...my hips last year was 33.5-34.
Thighs 22 and the other is 21.5...I was told that was ok for offseason. I compete at 19.5 and 20 for my thighs.
Calves: 14
Body type: Endo-mesomorph
Pants size still:2-3 thank God!

My hubby's not complaining, especially about my ass. The only thing that has increased besides my back is my ass about an inch and my waist like a gazillon iches! My thighs have stayed the same, just the gut and butt have increased. My hubby says likes me softer and curvier, but I look and feel like the pillsbury dough boy! Ugh. He definately says I look like I am getting a V-taper now and my arms look bigger. I am even getting a peak in my bicep. Maybe once I start losing this water rentention, I will lose some inches and feel a little better about myself. I need to clean up my diet more, by having more home cooked meals opposed to lean cuisines and sandwichs and well as watching my carbs more, but it's tough being on the run in school and not being back at my apartment as much to cook.