Here’s what’s on repeat this morning..
The Animals- Please Don’t let me be Misunderstood.
(Source: youtube.com)
MEDICAL SCHOOL.
It is MAY 1st, which means the American Medical College Application Service (AMCAS) is now open! I will begin the long and grueling process of applying to medical school…again… round II. I anticipate it won’t be so overwhelming this time.
I was successfully rejected by nearly a dozen medical schools; so much for matriculating in the Fall of 2012, but there is no fucking way (F-word for emphasis) that I would ever give up on something that has been my dream since I was 5 years old. I’m sure many little kids say they want to be doctors when they grow up just as often as you hear them say they want to be astronauts, teachers, and firefighters… I knew what my purpose was way before my time and nothing has influenced me or changed me to the point where I lost sight of that dream.
Twenty years later, I still hold true to my words, and I am still working towards accomplishing that dream. There is nothing I want more in life than to be of service to my community by providing healthcare.
Distinguishing between ‘wants’ and ‘needs’ has become quite important to me; pursuing this dream is one hell of an undertaking. Always arriving at the same conclusion- this is what I want, this is what I need- my passion, my desire, my purpose in life.
The space I occupy within society will be that of a physician. If you are one who has doubted me, or my path to personal happiness, or questioned my intentions, I will excise you out of my life like a malignant tumor. If you are one who has helped me, encouraged me and reminded me of what I’m capable of- I thank you from the bottom of my heart.
Taken with Instagram at Southern California Islamic Center
CHEST, ARMS, CALVES.
Barbell Incline Bench Press (30 degree angle)- 3 sets
- 15 reps
- 12 reps
- 12 reps
http://www.bodybuilding.com/exercises/detail/view/name/barbell-incline-bench-press-medium-grip
Cable Flye (45 degree angle)- 3 sets
- 15 reps
- 12 reps
- 12 reps
http://www.bodybuilding.com/exercises/detail/view/name/incline-cable-flye
Incline Dumbbell Press (30 degree angle)- 3 sets
- 12 reps
- 10 reps
- 10 reps
http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press
Lying Dumbbell Tricep Extension- 3 sets
- 15 reps
- 12 reps
- 12 reps
http://www.bodybuilding.com/exercises/detail/view/name/lying-dumbbell-tricep-extension
Tricep Pushdown (Pronated Grip)- 3 sets
- 15 reps
- 12 reps
- 10 reps
Slight bend in your knees gives you more stability; you want your body to be able to move naturally, but be sure to keep your form tight so it continues to be an isolated tricep exercise. Tricep exercises work your core well, if you want to make it more intense, balance on one foot, lift the other and flex your toes. Your upper arm remains stationary, you need to push down using your triceps— extend through the elbow.
Dumbbell Bicep Curl (Alternating Arms)- 3 sets
- 15 reps
- 12 reps
- 12 reps
Stand upright, have a slight bend in your knees, you can stand with your feet shoulder’s width apart; I prefer standing with my feet together. Again, keep your upper arm stationary, but be sure you’re not digging your elbows into your gut to keep them there; if you are- you’re probably using too much weight. Make it a slow, controlled movement- fully extending your bicep and squeezing at the top of your rep.
So, if you really want to learn good form get a mutha fuckin’ ARM BLASTER! When I first started lifting my brother threw this weird looking contraption on me and told me to curl. Of course this was followed with the statement, “DON’T LIFT LIKE A PUSSY.” Apparently, females tend to lift too light? If you want the mass you need to lift heavy- I followed my brother’s lead.
This is how you’re going to get maximum isolation- you cannot use your momentum to swing those weights/barbell up; you have bad form if you’re swinging your weights around!
Preacher Curls- 3 sets
- 12 reps
- 10 reps
- 8 reps
http://www.bodybuilding.com/exercises/detail/view/name/preacher-curl
Standing Dumbbell Calf Raises- 3 sets
- 20 reps
- 15 reps
- 12 reps
http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-calf-raise
Freemotion calf machine- 3 sets
- 30 reps
- 25 reps
- 20 reps
BACK, REAR DELTS, ABS.
Wide Grip Pull Ups- 3 sets
- 12 reps
- 12 reps
- 10 reps
Too hard- use the assisted Pull Up machine
Too easy- use a weight belt
I was taught to keep my THUMBS OUT during any kind of back exercise, as you can see in this picture. Gripping the bar like this isolates your back muscles, the minute you wrap your thumbs around the barbell/dumbbell you get your biceps heavily involved. NO CHEATING! Save bis for another day, they are the secondary muscle group in these types of movements- keep it that way. Don’t let your back workout turn into a bicep workout. This is why I personally do not favor a workout split that has back and bis together- not enough isolation for my liking.
http://www.bodybuilding.com/exercises/detail/view/name/weighted-pull-ups
Wide Grip Lat Pulldown- 3 sets
- 15 reps
- 12 reps
- 10 reps
http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldown
Bent over Barbell Row- Underhand Grip- 3 sets
- 15 reps
- 12reps
- 10 reps
http://www.bodybuilding.com/exercises/detail/view/name/reverse-grip-bent-over-rows
Dumbbell Pullover on stability ball- 3 sets
- 15 reps each
http://www.bodybuilding.com/exercises/detail/view/name/bent-arm-dumbbell-pullover
Dumbbell Reverse Flye- 3 sets
- 15 reps
- 12 reps
- 12 reps
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lying-rear-lateral-raise
Full Sit Ups on stability ball- 3 sets
- 30reps each
Abdominal Crunch- 3 sets
- 50reps each
Reading to Kids (Taken with Instagram at charles white elementary school)
LEGS & CALVES
Seated Leg Curl- 4 sets
- 15 reps
- 12 reps
- 10 reps
- 15 reps
http://www.bodybuilding.com/exercises/detail/view/name/seated-leg-curl
Lying Leg Curls- 4 sets
- 15 reps
- 12 reps
- 10 reps
- 15 reps
http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls
Leg Extensions- 3 sets
- 15 reps
- 12 reps
- 10 reps
http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions
Leg Press- 3 sets
- 30 reps each
http://www.bodybuilding.com/exercises/detail/view/name/leg-press
Reverse Bench Lunge- 3 sets
- 20 reps
- 18 reps
- 15 reps
http://www.bodybuilding.com/exercises/detail/view/name/one-leg-barbell-squat
Calf Press on Leg Press- 4 sets
- 20 reps
- 18 reps
- 15 reps
- 12 reps
http://www.bodybuilding.com/exercises/detail/view/name/calf-press-on-the-leg-press-machine
Standing Calf Raise- 4 sets
- 12 reps
- 10 reps
- 8 reps
- 12 reps
http://www.bodybuilding.com/exercises/detail/view/name/standing-calf-raises
SHOULDERS, REAR DELTS, ABS
Dumbbell Overhead Press (neutral grip)- 3 sets
- 15 reps
- 12 reps
- 10 reps
Dumbbell Side Raise with bent arm- 4 sets
- 18 reps
- 15 reps
- 10 reps
- 10 reps
Dumbbell Upright Row- 3 sets
- 15 reps
- 12 reps
- 12 reps
Machine Rear Deltoid Flye- 4 sets
- 18 reps
- 15 reps
- 12 reps
- 10 reps
Reverse Flye- High Pull with tubing- 3 sets
- 15 reps
- 12 reps
- 12 reps
Full Sit Up on stability ball- 3 sets
- 50 reps each
Double Crunch- 3 sets
- 50 reps each
Crunch- Raised Leg Criss-Cross- 3 sets
- 50 reps each
~Keep your heart rate up, finish this within an hour, rest for no more than 60 seconds between sets, watch your tempo during exercises. Consciously squeeze and flex at the top of your contractions, know what muscles you’re working, keep your core tight. Increase your weights as you decrease your reps, your last few reps should be forced. Don’t forget to breathe!
THE NEW NEW- WORKOUT SPLITS REVISED.
With two weeks ‘off’ between the end of one competition and the beginning of prep for my next one, the coach switched things up for me. I do not want to mislead any of you who follow along and have asked me for my workout plan- remember I started with a different foundation. Oddo (my coach) is very keen on saying I have quite a “strong physique,” which is not necessarily the best for the bikini division, so my programs are designed to condition not build.
He gives me the workout plan, I decide what days to train what, so flip things around as you please.
From the elite trainer, to me, to you.
Monday- Shoulders, rear delts, abs (plus glutes)
Tuesday- Legs and calves
Wednesday- Cardio only (plus glutes)
Thursday- Back, rear delts, abs
Friday- Chest, arms, calves (plus glutes)
Saturday- Plyometrics
Sunday- Cardio only
Notes: Cardio is 7 days a week and I’m starting off at 35minutes on the revolving stairs, completed after weight training. I’ve added glute training into my program 3x a week in addition to training legs 2x a week. Approved by my coach. I will get my actual workouts up and give you all the little tricks and tips I’ve learned along the way.
Let’s be honest, we women have to work exceptionally hard to be tight back there! We’re working against the concentration gradient on this one. Here’s a little kick in the ass for you- top 5 at the Arnold Classic 2012! Center girl, purple bikini, Sonia Gonzales, 1st place and she’s an Oddo’s Angel.
THOUGHT PROVOKING BULLSHIT.
Growth:
What inhibits your self-growth?
Unwillingness to be uncomfortable. Fear. Change. Seeking perfection.
Curiosity: Never stop, otherwise you’ve stopped wanting to learn and explore. Without it, you’re no longer a student to your practice, without curiosity you’re limiting yourself.
Shift: How quickly we can change, how adaptable we can be. Shifts can be calm and graceful, shifts can be deprived of reason and fickle.
Fervor: Have some!
Inspired by my yoga instructor; spitting it out during this long stretch of road connecting Tucson to Los Angeles. (isn’t technology grand?)
