Hey everyone! Happy hump day! We are half way to Labor Day weekend! Booyay!!
Im exhausted I swear I feel like I just laid down when my alarm clock went off. Hate that but time to make things happen!
I had a very good leg workout yesterday focused alot on my glutes since that seems to be my weak area. Here is my workout I ended up doing:
-Started off with leg extensions to warm up, then treading up did about 8 sets on extensions on last set did the "Quincy Taylor" move I told you about yesterday that helps with definition tucking your hips up and squeezing quads with every rep
-Next, leg press, heavy last set just one plate did 100 reps (burn baby burn!!) I also supersetted this with step ups not allowing my foot to bounce off ground for momentum super burn on glutes
-Plie' squats (point your toes out to target your inner thighs)- I put two 10 pound plates on ground shoulder width apart and placed my heels on plates it puts more focus on your glutes
-Hack squats I alternated regular hack squats then would turn around point toes out wide again to put focus on inner thigh and glutes I supersetted this with split squats ( using a bench place one foot on bench and in lunge position wide on you can lunge down)
-lying hamstring curls I went extremely heavy by end maxed out around 200 supersetted with calf raises
-ended with this awesome glute machine making sure I squeeze with every rep to get full effect cause alot of glute machines do the work for you.
So intense workout but as you can see no deep squats for me partly due to the fact I forgot my lifting belt (safety comes first) and my knee was bugging me a bit but no worries I made up for it!
I finished my gym time with a hour on elliptical followed by stretching
Tonight I have a very heavy shoulder workout. My favorite bodypart to work cant wait!!!
I put alot of focus on lateral movements to round out my shoulder caps. So ill post my workout tomorrow! Stay tuned!!
Diet is still same high carbs and high protien for the time being :)
There comes a time when you are in the gym and tired or hungry or just not motivated I want you to remember this:
Yesterday as I was struggling to get through legs wanting to quit when Im not a quitter! I was doubled over breathing heavy from hack squats and look up to see this man on an ab machine. It was the ab machine where you had to tuck your legs under and the handle bars where above you and you had to pull down to crunch in, just to set the scene up for you. But one problem the man didnt have a right arm and his left arm was only past his elbow. This man (my unspoken hero) kept trying to pull up on this ab machine and it wouldnt move as many of us know its hard to work that machine without using handles. He tried over and over again he was able to use his short arm a bit and it would move maybe an inch. But he tried and tired and finally he got the machine to work just like if I were on it. That motivated me so much! If a man with no arms can work that machine I could sure get through my leg workout! He never gave up no matter what!! He should be an example to all of us! No matter your short comings you can accomplish anything if you put your mind to it!!
On a lighter note my glutes are really starting to make an appearance oh yeah! J Lo better look out! ;)
Stay blessed!
Jaimi Mize
Ladybug Fitness
Wednesday, August 31, 2011
Tuesday, August 30, 2011
What a pump!!
Hey there see im doing good two days in a row. Im on it!!
Hope everyone survived Monday. :-/
I meet up with an old workout partner from back in the day at Gold's Gym last night to destroy my back. I had so much blood following in my lats my arms would barely hang down. Best back day in a long time. I would suggest that to anyone who is caught in a funk to rep it out with a workout partner. Everybody has there own style of training so your body will react in amazing ways if you change up your workout here and there. If you would like to be my workout partner for the day email me at jaimi_mize@yahoo.com and we can kill it together!!!
As far as our exact workout here goes: (mind you I had a mock workout in my head that I gave you guys yesterday but my beast of a workout partner had other plans :)
-We started with wide grip lat pulldowns treading up in weight to lesser reps alternated it with behind the head style as well before we were done we did about 12 sets of just this exercise.
-Low rows were next 4 sets last set drop set
-old school deadlfts make sure you wear a belt for safety
-db rows
-Golds gym had this narrow grip row machine it felt amazing perfect angle! Squeezing the muscle with every rep.
-wide grip pullovers (very good for v-taper)
-then went to reverse grip pull down machine works same as pullover we did but she wanted to make sure I fatigued the muscle and trust me she succeeded! Yowzer!
-wide grip pulldowns free motion machine, again just fatiguing the muscle we did burnout sets on this machine
-lastly, hypers for lower back with no weight
By time all said in done I was so pumped up i had a hard time changing my shirt to do cardio lol
I finished workout with 45 mins on stepmill (Course my pump was totally gone after cardio :(
Tonight Im tackling the legs!! Time to shine up the wheels!
Since my legs are naturally very muscular and I tend to hold a lot of water in my legs I flex my legs after every set to keep water retention out. Im working on my glute and hamstring tie in and quad separation which is very important on stage. There is a move that my old trainer Bodybuilding Pro Quincy Taylor taught me its amazing for quad separation. On leg extension set it to moderate weight and lift your hips up while holding on to seat and slowly raise legs up and squeeze muscle hard as you can (you can actually see muscles separate it a great exercise)! As far as my leg days go im very old school nothing fancy really. Usually always start with leg press or leg extensions to warmup. Then its weighted lunges, squats, step ups for glutes, old school "Jeffersons", stiff legged deadlifts or lying ham curls. Im really focusing on my glutes right now to master the "muscular bubble butt" to put it bluntly lol so deep squats are a must. But like I said I just do what ever at the moment so I let you know tomorrow my exact leg workout I ended up doing. I will end with a hour on elliptical to get the blood flowing in my legs again. I dont do step mill on leg days. :)
To touch a little bit on my diet today its leg day so im having a little more carbs than other days for energy. So pounding down sweet potatoes and brown rice throughout day. of course my two gallons of water as well which is a b*%ch sometimes!
So there it folks! Im feeling good a little bloated from all the water but staying right on track and making progress everyday. Im a fighter and know what I want and its Jaimi's time!!! Tired of sitting on the sideline its been too long. Those who dont believe in me better get ya popcorn ready cause its going to be a battle! Im taking a risk by blasting my contest prep so public but the pressure of everybody knowing my goals motivates me!! On the other hand I blast it to help other people who want to make that step like me but dont have the knowledge of what to do or how to do it. I remember back in the day when I first started following bodybuilding I wanted to do a show so bad but didnt know jack. I researched every website under the sun and learned so much. I only wish that someone would share there day to day experiences and knowledge like I am. I hope someone out there reading this is getting motivated cause no goal no matter how far out of reach it may seem is untouchable. Im prime example the first time I saw a picture of monica Brant I never thought I could have muscles like that and here I am today! I was outta shape all through high school and now you cant get me outta the gym! Start today! Stop using the word "hoping"!! My wish for you is that you accomplish all your dreams and goals but you have to start today!!!!
Much Love~
Jaimi Mize
Ladybug Fitness
Hope everyone survived Monday. :-/
I meet up with an old workout partner from back in the day at Gold's Gym last night to destroy my back. I had so much blood following in my lats my arms would barely hang down. Best back day in a long time. I would suggest that to anyone who is caught in a funk to rep it out with a workout partner. Everybody has there own style of training so your body will react in amazing ways if you change up your workout here and there. If you would like to be my workout partner for the day email me at jaimi_mize@yahoo.com and we can kill it together!!!
As far as our exact workout here goes: (mind you I had a mock workout in my head that I gave you guys yesterday but my beast of a workout partner had other plans :)
-We started with wide grip lat pulldowns treading up in weight to lesser reps alternated it with behind the head style as well before we were done we did about 12 sets of just this exercise.
-Low rows were next 4 sets last set drop set
-old school deadlfts make sure you wear a belt for safety
-db rows
-Golds gym had this narrow grip row machine it felt amazing perfect angle! Squeezing the muscle with every rep.
-wide grip pullovers (very good for v-taper)
-then went to reverse grip pull down machine works same as pullover we did but she wanted to make sure I fatigued the muscle and trust me she succeeded! Yowzer!
-wide grip pulldowns free motion machine, again just fatiguing the muscle we did burnout sets on this machine
-lastly, hypers for lower back with no weight
By time all said in done I was so pumped up i had a hard time changing my shirt to do cardio lol
I finished workout with 45 mins on stepmill (Course my pump was totally gone after cardio :(
Tonight Im tackling the legs!! Time to shine up the wheels!
Since my legs are naturally very muscular and I tend to hold a lot of water in my legs I flex my legs after every set to keep water retention out. Im working on my glute and hamstring tie in and quad separation which is very important on stage. There is a move that my old trainer Bodybuilding Pro Quincy Taylor taught me its amazing for quad separation. On leg extension set it to moderate weight and lift your hips up while holding on to seat and slowly raise legs up and squeeze muscle hard as you can (you can actually see muscles separate it a great exercise)! As far as my leg days go im very old school nothing fancy really. Usually always start with leg press or leg extensions to warmup. Then its weighted lunges, squats, step ups for glutes, old school "Jeffersons", stiff legged deadlifts or lying ham curls. Im really focusing on my glutes right now to master the "muscular bubble butt" to put it bluntly lol so deep squats are a must. But like I said I just do what ever at the moment so I let you know tomorrow my exact leg workout I ended up doing. I will end with a hour on elliptical to get the blood flowing in my legs again. I dont do step mill on leg days. :)
To touch a little bit on my diet today its leg day so im having a little more carbs than other days for energy. So pounding down sweet potatoes and brown rice throughout day. of course my two gallons of water as well which is a b*%ch sometimes!
So there it folks! Im feeling good a little bloated from all the water but staying right on track and making progress everyday. Im a fighter and know what I want and its Jaimi's time!!! Tired of sitting on the sideline its been too long. Those who dont believe in me better get ya popcorn ready cause its going to be a battle! Im taking a risk by blasting my contest prep so public but the pressure of everybody knowing my goals motivates me!! On the other hand I blast it to help other people who want to make that step like me but dont have the knowledge of what to do or how to do it. I remember back in the day when I first started following bodybuilding I wanted to do a show so bad but didnt know jack. I researched every website under the sun and learned so much. I only wish that someone would share there day to day experiences and knowledge like I am. I hope someone out there reading this is getting motivated cause no goal no matter how far out of reach it may seem is untouchable. Im prime example the first time I saw a picture of monica Brant I never thought I could have muscles like that and here I am today! I was outta shape all through high school and now you cant get me outta the gym! Start today! Stop using the word "hoping"!! My wish for you is that you accomplish all your dreams and goals but you have to start today!!!!
Much Love~
Jaimi Mize
Ladybug Fitness
Monday, August 29, 2011
10 Weeks out!!!
Hello my dear sweet friends,
First off let me say im sorry its been so long since Ive posted on my blog. Its been a summer of change and has been keeping me very busy. This Texas heat is killing me as well!! I cant wait for fall to get here which also means football!! Oh yeah I love my Cowboys!!
As you know I use my blog to inspire women (or men!) to make fitness a part of there life. So headsup this blog is not used for here say talk its based around fitness and nutrition. Here say talk can me found on my facebook all day lol. Im not shy when it comes to expressing myself.
Since my last post somethings have changed I have decided to compete in the Las Vegas Classic on November 5, 2011 I will be doing the womens bodybuilding category probley middleweight. So im taking this opportunity to share with everybody my contest prep. Next year I will be focusing on the physique division.
*Please remember* that my way of training and dieting is extreme due to me getting ready for a show. Im not posting this so people can follow what im doing exactly. Im a personal trainer and I would never put my non-competing clients on a competition diet or training program. If you are looking for a diet and nutrition program email me personally at jaimi_mize@yahoo.com I would love to help you no matter what your goals are.
This week im 10 weeks out so diet is not too bad yet. I can't reveal my exact diet but I will give you overview of what it is. Im consuming alot of sweet potatoes through out the day so I can preserve as much muscle as I can. My protein intake is high mainly chicken, ground turkey, steak,egg whites and little bit of talipa. Im not eating alot of fish right now but the closer I get to my show fish will be my main source of protein. Im also drinking 2 gallons of water a day. I throw protein shakes(Dymatize or Gaspari) in when I have to usually immediately after workout mixed with glutamine powder for muscle recovery. All these is based on my eating every 2 hours and weighing my food out is a must! I usually cook all my food on Sunday and have all my meals individually separated out for the week. Preparation is key!!
As far as my workouts right now; still lifting extremely heavy. My cardio is at a hour a day on stepmill. Closer I get it will just depend on how I look on how much I will up it to might be two hours a day. I want to come in nice and tight.
Tonight Im hitting back. Mainly focusing on my v-taper(having a nice wide back and tight waist).
Gameplan for tonight:Back
Always warm-up with assisted pull ups till I feel like im ready
wide grip pulldowns (usually 4 sets last set drop set ,12 to 15 reps)
Low Rows narrow grip
dumbbell rows (use straps I go very heavy )
horizontal wide grip row machine (hammer strength)
Wide grip pullovers
hypers with a 45 plate
This is just a mock of what I think Ill be doing cause I usually just fly by seat of my pants. Where ever the wind blows me.
Always making sure I leave exhausting every muscle.
Tonight I will end the workout with a hour on step mill........agh not my favorite but has to be done
SO there is my gameplan for tonight!
On another note have other things Im taking care of for this show. Currently shopping around for a suit , still booking photoshoots around week of the show and getting all travel and hotel arrangements nailed down. So much to do so im trying to get it all done early so I dont have to worry about it at last minute . Just want to focus on my training and not the B.S.
ALright wrapping it up here. Ill post a link to the show info just in case anybody wants to come support me ! At least there are plenty of places to party afterwards! Vegas baby!
www.npclasvegasclassic.com
Much love!
Jaimi Mize
Ladybug Fitness
First off let me say im sorry its been so long since Ive posted on my blog. Its been a summer of change and has been keeping me very busy. This Texas heat is killing me as well!! I cant wait for fall to get here which also means football!! Oh yeah I love my Cowboys!!
As you know I use my blog to inspire women (or men!) to make fitness a part of there life. So headsup this blog is not used for here say talk its based around fitness and nutrition. Here say talk can me found on my facebook all day lol. Im not shy when it comes to expressing myself.
Since my last post somethings have changed I have decided to compete in the Las Vegas Classic on November 5, 2011 I will be doing the womens bodybuilding category probley middleweight. So im taking this opportunity to share with everybody my contest prep. Next year I will be focusing on the physique division.
*Please remember* that my way of training and dieting is extreme due to me getting ready for a show. Im not posting this so people can follow what im doing exactly. Im a personal trainer and I would never put my non-competing clients on a competition diet or training program. If you are looking for a diet and nutrition program email me personally at jaimi_mize@yahoo.com I would love to help you no matter what your goals are.
This week im 10 weeks out so diet is not too bad yet. I can't reveal my exact diet but I will give you overview of what it is. Im consuming alot of sweet potatoes through out the day so I can preserve as much muscle as I can. My protein intake is high mainly chicken, ground turkey, steak,egg whites and little bit of talipa. Im not eating alot of fish right now but the closer I get to my show fish will be my main source of protein. Im also drinking 2 gallons of water a day. I throw protein shakes(Dymatize or Gaspari) in when I have to usually immediately after workout mixed with glutamine powder for muscle recovery. All these is based on my eating every 2 hours and weighing my food out is a must! I usually cook all my food on Sunday and have all my meals individually separated out for the week. Preparation is key!!
As far as my workouts right now; still lifting extremely heavy. My cardio is at a hour a day on stepmill. Closer I get it will just depend on how I look on how much I will up it to might be two hours a day. I want to come in nice and tight.
Tonight Im hitting back. Mainly focusing on my v-taper(having a nice wide back and tight waist).
Gameplan for tonight:Back
Always warm-up with assisted pull ups till I feel like im ready
wide grip pulldowns (usually 4 sets last set drop set ,12 to 15 reps)
Low Rows narrow grip
dumbbell rows (use straps I go very heavy )
horizontal wide grip row machine (hammer strength)
Wide grip pullovers
hypers with a 45 plate
This is just a mock of what I think Ill be doing cause I usually just fly by seat of my pants. Where ever the wind blows me.
Always making sure I leave exhausting every muscle.
Tonight I will end the workout with a hour on step mill........agh not my favorite but has to be done
SO there is my gameplan for tonight!
On another note have other things Im taking care of for this show. Currently shopping around for a suit , still booking photoshoots around week of the show and getting all travel and hotel arrangements nailed down. So much to do so im trying to get it all done early so I dont have to worry about it at last minute . Just want to focus on my training and not the B.S.
ALright wrapping it up here. Ill post a link to the show info just in case anybody wants to come support me ! At least there are plenty of places to party afterwards! Vegas baby!
www.npclasvegasclassic.com
Much love!
Jaimi Mize
Ladybug Fitness
Subscribe to:
Posts (Atom)