Wendy's Transformation

[GinnyLou]

Love the picture with you and your bike. You are quite the athlete and your smile says a lot!
Those workouts look tough, but interesting. You are doing great and still loving your attitude.

[fengshway]

thanks ginger. I miss your avi with your awesome smile, but marilyn is great too~

[fengshway]

had a private pilates session with fitness professional debbie kruck! the debbie kruck classic is a local bodybuilding show coming up later in august. she was very complimentary of my body, I was really thrilled!

[fengshway]

so here are the details:it was really challenging. she upped the ante and had me doing all kinds of heavier springs and stuff once she saw I could handle it. she has a bodybuilding show mid august that has her name on it (kind of like the arnold classic on a way smaller scale). for this show in 09, she has invited me to be in charge of a booth that would have other women who have lost weight and lift. she promises me that I have the raw material to continue to build naturally sans roids and get lean. I absolutely would never do a contest at my age, but an informational booth wearing some sexy clothing, THAT I can do.

so as you can tell, my endurance dreams seem to be getting fewer and I am, alas, turning into a musclehead for real.

here's what I did today--I actually should have lifted heavier weights--didn't realize I could handle the volume of reps at these weights, but it really wasnt a problem.

Day 5 - Thursday
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

• Deadlift (either sumo or regular): 50-70% body weight --sumos with a 70lb DB
• Bench press: 50-70% body weight (65)
• Squat (your favorite style): 50-70% body weight (115)

--Set up your stations and get to work.
--Example: 10 deadlifts, 10 bench presses, 10 squats, 9 deadlifts, 9 bench presses, 9 squats, .... until 1 rep of each.
--Pace yourself between sets/exercises as needed.
--Keep weight the same for ALL sets, if possible.
--Finish with 5 minutes of flexibility/stretching

[GinnyLou]

Great workout, Wendy! How cool that you got to work with a professional BB'r! I just googled her and she has a pretty amazing body. I think the booth would be a blast and will see a ton of people. We go to the Arnold every year and I just love it.
(working on new smile avatar, btw. LOL)

Do you go to a gym? I can't remember. How did you get something like that set up? That is just too cool.

[fengshway]

ginger, we have a pretty amazing local BB community. her flyers were at the local vitamin shoppe. my gym is called club boom, and the owner is an IFBB pro fitness competitor. and my other good good friend is kristia knowles, who was on the july cover of oxygen magazine. she was the pregnant friend that did the tri with me, I posted the link to the pic somewhere! she was pregnant on the cover, amazingly. I am blessed to have access to wonderful mentors locally. I am starting to believe that this challenge will really show some physical changes!

[missjane]

Way to go, Wendy!!!! So, now that you seem to be loving the lifting, where does that leave running? I used to think I wanted to be a runner, but lifting is what I prefer now. (Not that I EVER was a runner like you!!).

[GinnyLou]

Wow, Wendy. I must have missed that. Kristia is beautiful and has an amazing body. I usually pick Oxygen up and was reading this on vacation.

[fengshway]

I do enjoy running a lot, but I have done 3 marathons, and I think I am ready for this challenge.

while I enjoyed new rules of lifting and NROLW, and both books helped me build a base, I am REALLY enjoying the prescribed workouts that PN is having us do. they are very metabolically intense and challenging, and the results are more dramatic. even if I were to remove the nutrition component, which is obviously the most important component, these workouts challenge my muscles more, because we rarely repeat the same workout. contrast with NROL, where in a stage, the exercises are the same for a month or so.

once PN ends in late october, I will need to find a source to create my own metabolically intense workouts. their goal at PN is to teach us what we need to know to always be able to create our own nutrition and workout plans to achieve a baseline level of leanness and fitness

[missjane]

Wendy, you should take a look at Power Training by Robert Dos Remedios. That's what I am doing now. Very challenging. And, you get to build your own workouts following a template. So, say there are 10 different exercises in a workout. The first one is a knee-dominant unilateral exercise. You go to the knee-dominant exercises and pick the one you want to do (you can change it up every workout if you want). Then, the next exercise is a hip-dominant bi-lateral exercise. Same thing. Go to the list of those exercises and pick what you want. So, the template is there for your sets, reps, etc. But, you plug in the exercises you want. There are three different programs and any of the three can be push-pull routines or full-body routines. All in the book.

[fengshway]

I will look into that jane, thanks

ginger

look here and scroll down

BB Action Photography

kristia was just a few weeks pregnant for the oxygen shoot, but in the pic above with me, she was 20 weeks (!) she is due in mid oct and looks fab, of course.

and more importantly, she is a great friend to me, she is kind, smart, considerate. truly a beauty in all respects. and is the only person in my life that gets excited about exercise physiology and training minutae.

[GinnyLou]

Originally Posted by fengshway

I will look into that jane, thanks

ginger

look here and scroll down

BB Action Photography

kristia was just a few weeks pregnant for the oxygen shoot, but in the pic above with me, she was 20 weeks (!) she is due in mid oct and looks fab, of course.
and more importantly, she is a great friend to me, she is kind, smart, considerate. truly a beauty in all respects. and is the only person in my life that gets excited about exercise physiology and training minutae.

That is a super cool picture. Look at your legs!
Dang, that is wild that she is 5 months preggers in that picture. Too cool. I know somebody, who knows somebody. LOL It is super to hear that she is nice, too. Makes me like her even more. She has brown eyes, right? I think that was one of the things that caught my eye about her (after her body, obviously). There aren't a ton of blonde haired, brown eyed girls and since I am both - I notice that. Weirdo, I know.

[fengshway]

nope, kristia has blue eyes, striking ones really. the most striking thing about her to me is her brain, though! seriously, she is a really bright woman, she was a chemistry major in undergrad like me and we truly geek out like scary science chicks on a regular basis.

thanks on the leg comment! can't say enough about weights.

[fengshway]

today's workout was 35 min low intensity cardio, I chose running of course. wow, legs feel like lead pillars--no way can I focus on weights and running-I am simply working way to hard!

[fengshway]

found the perfect outfit to wear to the debbie kruck classic. will post pic. short short miniskirt and tight black top. heels. it fits!!!! this is fun!

foodie alert: discovered a new green tea called green hoji by tea's tea. it is a roasted green tea. it resembles a cross between coffee and dark chocolate. and zero calories!! how fun is this????

[fengshway]

Body Composition

Body Weight:	162 lbs
Lean Body Mass:	113.2 lbs
Fat Mass:	48.8 lbs
Body Fat Percentage:	30.1 %

Basic Information

Age:	44
Sex:	Female
Date of Measurement:	August 1st 2008

Skinfold Measurements

Triceps:	20 mm
Chest:	17 mm
Midaxillary:	25 mm
Subscapular:	27 mm
Abdominal:	36 mm
Suprailiac:	25 mm
Thigh:	17 mm

Girth Measurements

Neck:	13.2 in
Shoulder:	42.2 in
Chest:	37.2 in
Upper Arm:	11.5 in
Waist:	33 in
Hip:	41 in
Thigh:	20.5 in
Calf:	15.5 in