Melissa's getting closer and closer to her first contest of the year, and shes looking great! For pics of her at 2 weeks out, as well as a written update, go to http://melissacunninghamifpapro.blogspot.com/2011/04/2-weeks-out-sneak-peak-pics.html.
Almost there, Melissa!! :)
Showing posts with label journey. Show all posts
Showing posts with label journey. Show all posts
Monday, April 18, 2011
Tuesday, April 5, 2011
5wks out-Dont think about it,JUST DO IT! (Melissa Cunningham's Journal Entry #9)
5 and 6weeks (35 and 42 days) out from show days!!! where is the time going???
eeeeep!
i have been feeling "off" my game this week,but have pushed through the workouts and cardio anyways. today i was really not feeling the gym mojo. maybe it was because i knew i had to get in a BRICK session,i knew i had to get an under 21 5k...and i wasn't in the mood to run,or bike,or lift. i just wanted to go back home and sleep.
i put my head down and plowed through a not fun workout.
4x10 pullups ss w
4x10 dips
4x15 lat pulldowns
4x15 straight arm lat pulls ss w
4x30 dirty 30's
4x15 close grip rows
4x12 reverse flys
4x15 overhead extensions ss w
4x12 DB kickbacks w twist
towards the end of the workout,i stalled and stalled.....
and then i told myself......
Melissa,
dont think about it, JUST DO IT!
so i finished the workout strong and got in a GREAT BRICK session
bike-9.5 miles in 31 minutes..
IMMEDIATELY jumped on the TM and cranked out a 5k in 20:48.....
mile 1: 7:13...felt very comfortable
mile 2: 6:38...still felt good
then finished the last mile going from 6:30 down to 6min mile pace....
:D
3 weeks until triathlon
5weeks until WNBF Pro qualifier
6weeks until first Pro show of the year, World Cup qualifier
7weeks until Marine Core 1/2 Marathon.......
i must be crazy.....
eeeeep!
i have been feeling "off" my game this week,but have pushed through the workouts and cardio anyways. today i was really not feeling the gym mojo. maybe it was because i knew i had to get in a BRICK session,i knew i had to get an under 21 5k...and i wasn't in the mood to run,or bike,or lift. i just wanted to go back home and sleep.
i put my head down and plowed through a not fun workout.
4x10 pullups ss w
4x10 dips
4x15 lat pulldowns
4x15 straight arm lat pulls ss w
4x30 dirty 30's
4x15 close grip rows
4x12 reverse flys
4x15 overhead extensions ss w
4x12 DB kickbacks w twist
towards the end of the workout,i stalled and stalled.....
and then i told myself......
Melissa,
dont think about it, JUST DO IT!
so i finished the workout strong and got in a GREAT BRICK session
bike-9.5 miles in 31 minutes..
IMMEDIATELY jumped on the TM and cranked out a 5k in 20:48.....
mile 1: 7:13...felt very comfortable
mile 2: 6:38...still felt good
then finished the last mile going from 6:30 down to 6min mile pace....
:D
3 weeks until triathlon
5weeks until WNBF Pro qualifier
6weeks until first Pro show of the year, World Cup qualifier
7weeks until Marine Core 1/2 Marathon.......
i must be crazy.....
Tuesday, March 8, 2011
Melissa Cunningham's Journey Continues (8 Weeks Out from Show)
It's been a bit since we've heard from Melissa Cunningham. She's 8 weeks from her first show of the year, and to me, she's making great progress. Check out what she's been up to (as well as some progress pics) here:
http://melissacunninghamifpapro.blogspot.com/2011/03/8wks-outprogress-picsand-spur-of-moment.html
http://melissacunninghamifpapro.blogspot.com/2011/03/8wks-outprogress-picsand-spur-of-moment.html
Monday, February 21, 2011
10 Weeks Out and Mini Back (Melissa Cunningham's Journal Entry #7)
10 weeks out and although the past 2 weeks have been hard due to illness (my 6 month old baby) and a death in the family,i am back on track...
another good workout chest/tris and abs followed by a mini indoor BRICK.....
the run down:
4x15 cable crossovers ss w
4x20 reverse press downs
4x15 decline DB bench ss with
4x15 decline barbell skull crushers
4x15 weighted crunch downs on cable ss w
4x12 cable kickbacks
4x 10 pushups off upside down BOSU with toes on exercise ball
(2nd set i tried alternating single leg...did it but only did 1 set that way-last seti only got 7 reps)
ss this with
4x15 weighted dips off bench with toes on ex ball
then did giant set of:
3x15 pikes on ex ball
3x20 weighted hip ups with med bal between knees
3x20 weighted alternating up and overs
then ended with 9 miles on stat bike (30 minutes)
and then immediately jumped on the TM and did
mile 1 @ 7:30 pace
when i found my legs i did
mile 2 @ 6:18
13:48 total
i felt really good after that but cut the rest of cardio short because i wanted to get in the pool with the older 2 kids before the evening classes started.
jumped in the pool with the kids,was having a great time and then they ditched me for 2 kids who were about the same age as them...
*sigh*
but it was still a good time!
another good workout chest/tris and abs followed by a mini indoor BRICK.....
the run down:
4x15 cable crossovers ss w
4x20 reverse press downs
4x15 decline DB bench ss with
4x15 decline barbell skull crushers
4x15 weighted crunch downs on cable ss w
4x12 cable kickbacks
4x 10 pushups off upside down BOSU with toes on exercise ball
(2nd set i tried alternating single leg...did it but only did 1 set that way-last seti only got 7 reps)
ss this with
4x15 weighted dips off bench with toes on ex ball
then did giant set of:
3x15 pikes on ex ball
3x20 weighted hip ups with med bal between knees
3x20 weighted alternating up and overs
then ended with 9 miles on stat bike (30 minutes)
and then immediately jumped on the TM and did
mile 1 @ 7:30 pace
when i found my legs i did
mile 2 @ 6:18
13:48 total
i felt really good after that but cut the rest of cardio short because i wanted to get in the pool with the older 2 kids before the evening classes started.
jumped in the pool with the kids,was having a great time and then they ditched me for 2 kids who were about the same age as them...
*sigh*
but it was still a good time!
Wednesday, January 26, 2011
Plyos and Measurements (Melissa Cunningham's Journal Entry #6)
got in 30 minutes AM cardio.
M slept all night for mommy again!
i was really NOT in the mood to go to the gym...
wasn't feeling that great and ALMOST didn't go...
but i told myself that i would go to the gym and if i still felt blah,then i would just leave.
glad i went,cause it is plyo day ans this is the day i have 2 other ppl to share in the fun with.
misery really loves company!!
same routine as last time
cycle 1
box jumps
blurpies
ski lunge
lateral sprints
rest 1 minute on to
cycle 2:
lateral box jumps
mountain climbers
high knees
gazelle bounds
rest 1 minute on to
cycle 3
jump lunge
sumo squat with explosive jump
jump tucks
jump rope
rest 1 minute
REPEAT3x
it wasn't the funnest time ever,and the first cycle i was feeling blah,but then started to feel better.
after plyos got in
3x15 good mornings
3x30 leg press single leg jump presses with 1 minute mini squat hold
3x18 hip abd
3x18 hip add
and ended with 15 minutes on elliptical~2 miles.
i was wiped out but still feel like pansy for skipping out on cardio.
will make up for it tomorrow though.
speed work planned.
not sure if i will do 8x400 repeats or just a HIIT.....
OH also i did measurements this morning.
i wasn't planning on posting them,but figured i need to as a reminder to me,when i look back and see where i was 5 months after a baby.....
and of course to see how far i have to go in order to reach my goal #'s.
so here it is-(eeep!)
my current numbers and my goal numbers...
current:
waist (at navel) 22.5"
hips (widest part of rear) 31"
thighs (6 inches above knee) 15.5"
bicep-10"
GOAL:
in order to fit back into my teeny tiny suit this is where i was at my first pro show
waist-20.3"
hips-29.4"
bicep-9"
thigh-14"
so i have 8 inches to lose.
game on.
M slept all night for mommy again!
i was really NOT in the mood to go to the gym...
wasn't feeling that great and ALMOST didn't go...
but i told myself that i would go to the gym and if i still felt blah,then i would just leave.
glad i went,cause it is plyo day ans this is the day i have 2 other ppl to share in the fun with.
misery really loves company!!
same routine as last time
cycle 1
box jumps
blurpies
ski lunge
lateral sprints
rest 1 minute on to
cycle 2:
lateral box jumps
mountain climbers
high knees
gazelle bounds
rest 1 minute on to
cycle 3
jump lunge
sumo squat with explosive jump
jump tucks
jump rope
rest 1 minute
REPEAT3x
it wasn't the funnest time ever,and the first cycle i was feeling blah,but then started to feel better.
after plyos got in
3x15 good mornings
3x30 leg press single leg jump presses with 1 minute mini squat hold
3x18 hip abd
3x18 hip add
and ended with 15 minutes on elliptical~2 miles.
i was wiped out but still feel like pansy for skipping out on cardio.
will make up for it tomorrow though.
speed work planned.
not sure if i will do 8x400 repeats or just a HIIT.....
OH also i did measurements this morning.
i wasn't planning on posting them,but figured i need to as a reminder to me,when i look back and see where i was 5 months after a baby.....
and of course to see how far i have to go in order to reach my goal #'s.
so here it is-(eeep!)
my current numbers and my goal numbers...
current:
waist (at navel) 22.5"
hips (widest part of rear) 31"
thighs (6 inches above knee) 15.5"
bicep-10"
GOAL:
in order to fit back into my teeny tiny suit this is where i was at my first pro show
waist-20.3"
hips-29.4"
bicep-9"
thigh-14"
so i have 8 inches to lose.
game on.
It's Official (Melissa Cunningham's Journal Entry #5)
13 weeks 5 days out.
contest prep officially started early this morning.
yes,i finally got myself on the TM and ran for 30 minutes this morning. (lil M slept ALL night for mommy!)
had a good workout at the gym and a little extra at home.
got in:
3x10 pullups
(got 5 in unassisted 1rst set)
4x15 seated row
4x15 kneeling lat pulldown
4x15 straight arm lat pull down
4x15 barbell curl
4x15 barbell row
3x30 mofos (single arm cable curls-10 reps facing cable,10 reps rear facing cable,10 reps lateral curl)
3x12 high and wide cable pulldowns
4x15 reverse flys on ex ball (home)
4x15 prone hammer curl on ex ball (at home)
went to a 30 minute abs class which was great! it wasnt the instructor im used to,but my abs were worked,and aside from a cheesy warm up,i enjoyed the class. i was challenged.
cant remember all we did,but i know we did weighted crunch ups,planks in all directions with both upper and lower body movements,and some other stuff in between...
since i was running out of time to get cardio in,i had to sqeeeze another mini HIIT in-
only 23 minutes to do cardio,sprinted on the evens this time,steady state was @7.3 (8:13 pace) the last 16 minutes)
2min@ 9.0
4min @ 9.5
6min @9.0 mph
8min@ 9.5mph
10min @9.0mph
12min@ 9.5mph
14min @ 9.0mph
16min @ 9.5mph 30 sec,10.0mph 30 sec
18min @10.0 mph
20 min @ 10.5mph
22min@ 10.5mph 30sec,11.5mph 30 seconds
got in 3.25 miles in 22 min.
faster than last time!!!around a sub 215k,give or take 15 seconds either way...
heres to a great week yall!
contest prep officially started early this morning.
yes,i finally got myself on the TM and ran for 30 minutes this morning. (lil M slept ALL night for mommy!)
had a good workout at the gym and a little extra at home.
got in:
3x10 pullups
(got 5 in unassisted 1rst set)
4x15 seated row
4x15 kneeling lat pulldown
4x15 straight arm lat pull down
4x15 barbell curl
4x15 barbell row
3x30 mofos (single arm cable curls-10 reps facing cable,10 reps rear facing cable,10 reps lateral curl)
3x12 high and wide cable pulldowns
4x15 reverse flys on ex ball (home)
4x15 prone hammer curl on ex ball (at home)
went to a 30 minute abs class which was great! it wasnt the instructor im used to,but my abs were worked,and aside from a cheesy warm up,i enjoyed the class. i was challenged.
cant remember all we did,but i know we did weighted crunch ups,planks in all directions with both upper and lower body movements,and some other stuff in between...
since i was running out of time to get cardio in,i had to sqeeeze another mini HIIT in-
only 23 minutes to do cardio,sprinted on the evens this time,steady state was @7.3 (8:13 pace) the last 16 minutes)
2min@ 9.0
4min @ 9.5
6min @9.0 mph
8min@ 9.5mph
10min @9.0mph
12min@ 9.5mph
14min @ 9.0mph
16min @ 9.5mph 30 sec,10.0mph 30 sec
18min @10.0 mph
20 min @ 10.5mph
22min@ 10.5mph 30sec,11.5mph 30 seconds
got in 3.25 miles in 22 min.
faster than last time!!!around a sub 215k,give or take 15 seconds either way...
heres to a great week yall!
Saturday, January 22, 2011
Giant Sets and a mini HIIT (Melissa Cunningham's Journal Entry #4)
well,i wasn't as tired as yesterday in the gym and got in a decent workout-
the run down:
3x10 pullups
giant set of:
4x15
kneeling lat pull down
straight arm lat pull down
4x21's
giant set of:
4x12
wood chops
4x15 rope rows
4x12 rope curls
4x12 hi cable curls
2x failure "running the rack"
giant set of
2x20
hip ups with med ball
up and overs with alternating oblique twist
1 min plank on elbows
ended with a mini HIIT,due to not having enough time for 40 minutes worth-did get in 24 minutes though of 1 min on/1 min off
2 minute warm up,sprinted on the odds
2 min-@ 7.0mph(steady state)
3 min- 9.0mph
5min -9.5mph
7min-9.0mph
9min-9.5mph
11min-9.0mph
13min-9.5mph
15min- 9.0mph
17 min-9.5mph
19min-9.0mph
21 min-9.5mph
23min-9.5mph 20 sec,10.0mph 20secs,11.0mph,10 sec,11.5mph 10 seconds
got in 3.25 miles-3.1 right around 22 min :)
tomorrow is chest/triceps and lots of cardio,cardio,cardio.....
OH and off subject but i found a local triathlon in April that i really want to do!!!!
should i go for it????
the run down:
3x10 pullups
giant set of:
4x15
kneeling lat pull down
straight arm lat pull down
4x21's
giant set of:
4x12
wood chops
4x15 rope rows
4x12 rope curls
4x12 hi cable curls
2x failure "running the rack"
giant set of
2x20
hip ups with med ball
up and overs with alternating oblique twist
1 min plank on elbows
ended with a mini HIIT,due to not having enough time for 40 minutes worth-did get in 24 minutes though of 1 min on/1 min off
2 minute warm up,sprinted on the odds
2 min-@ 7.0mph(steady state)
3 min- 9.0mph
5min -9.5mph
7min-9.0mph
9min-9.5mph
11min-9.0mph
13min-9.5mph
15min- 9.0mph
17 min-9.5mph
19min-9.0mph
21 min-9.5mph
23min-9.5mph 20 sec,10.0mph 20secs,11.0mph,10 sec,11.5mph 10 seconds
got in 3.25 miles-3.1 right around 22 min :)
tomorrow is chest/triceps and lots of cardio,cardio,cardio.....
OH and off subject but i found a local triathlon in April that i really want to do!!!!
should i go for it????
Thursday, January 20, 2011
Contest Prep: Legs/Shoulders (Melissa Cunningham's Journal Entry #3)
"tired" is an understatement today.
i know I've been sleep deprived for the past few months now,totally normal after having a baby,i know this. BUT i think this lack of sleep is catching up with me?
i had to drag myself in the gym and only had a so-so workout.
what i got in:
4x15
hip sled ss with
4x15 weighted sumo squat
4x15 prone leg curl ss with
4x12 donkey kicks
3x15 good mornings ss with
3x1 minute weighted wall squats
giant set of:
3x12
Arnold press
lateral flys
upright rows
ended with 30 minutes on the elliptical ~4.5 miles
was planning on so much more today-wanted to get in walking lunges,step ups,hip abd/add,leg press jumps,and a HIIT.
*sigh*
i have really got to get myself together here.
14 weeks is not very long time to bring my best physique ever to the stage.
usually i can get by with 6-8 weeks of prep before a show,HOWEVER,i am giving myself the full 14 week time frame to get myself ready.
i was going to give myself 12 weeks,but i think i am going to need to the 14.....
am planning on posting measurements at the end of the month,and every 2 weeks after that.
MAYBE a progress pic or two......
so the fun is about to begin,
the running is about to pick up
intensity is about to pick up......
tired of talking about it,its time to be about it...
game on.
i know I've been sleep deprived for the past few months now,totally normal after having a baby,i know this. BUT i think this lack of sleep is catching up with me?
i had to drag myself in the gym and only had a so-so workout.
what i got in:
4x15
hip sled ss with
4x15 weighted sumo squat
4x15 prone leg curl ss with
4x12 donkey kicks
3x15 good mornings ss with
3x1 minute weighted wall squats
giant set of:
3x12
Arnold press
lateral flys
upright rows
ended with 30 minutes on the elliptical ~4.5 miles
was planning on so much more today-wanted to get in walking lunges,step ups,hip abd/add,leg press jumps,and a HIIT.
*sigh*
i have really got to get myself together here.
14 weeks is not very long time to bring my best physique ever to the stage.
usually i can get by with 6-8 weeks of prep before a show,HOWEVER,i am giving myself the full 14 week time frame to get myself ready.
i was going to give myself 12 weeks,but i think i am going to need to the 14.....
am planning on posting measurements at the end of the month,and every 2 weeks after that.
MAYBE a progress pic or two......
so the fun is about to begin,
the running is about to pick up
intensity is about to pick up......
tired of talking about it,its time to be about it...
game on.
Monday, January 17, 2011
Melissa Cunningham's Journey
Melissa Cunningham is a figure competitor aiming to get her IFBB Pro card. She's a mother of three, and is making her return to the stage this year after taking time off in 2010 to have her third baby. Here's a post from Melissa today:
Speed work yesterday! the good,the bad and the ugly....
Speed work yesterday! the good,the bad and the ugly....
yay for finally jumping back in with the HIITs!!!!!!
yesterdays run and work out went great!
the good:
was in the gym over the weekend
got in good workouts
started the speed play again after 2 month hiatus
felt good the entire time
15 wks 5 days out from 1rst show of the yr
16wks 5 days out from 1rst pro show of the year-hoping to qualify for the Yorton cup!!
the bad;
no gym today due to a LONG night with baby M. taking her in to the dr today to see whats going. fussy,coughing,snotty nose,ear pulling,very very very little sleep,yadda yadda yadda....
hoping i can work around my children's seemingly never ending sicknesses so i can get in the shape that i need to. now granted,family is ALWAYS first over the gym,but some days i will have a brief opportunity to sneak in a run or workout-i just have to make point to make the most of those times,even when im tired,:)
the ugly:
i still cant find an NGA show to do before the cutoff date that is within reasonable driving distance.
the ones i found are 5 days past the cut off,AND coincide with the IFPA pro bowl. i need to compete at this event in order to qualify for the Yorton. the other IFPA shows are not within reasonable driving distances fro me.
so,im in a pickle over this!!
eep!
BUT moving on to the good again,let me post the workout had last night before i forget:
3x10 pullups (8 of these unassisted) i actually got 4 by myself the first set.
happy about that but still VERY discouraged,seeing as i used to be able to do 10 or more of these with ease pre pregnancy.
i will get there again soon!
4x15 giant set of:
kneeling lat pull downs
reverse grip pull downs
straight arm lat pulldown
4x15 superste of;
rope rows
hi cable bicep curls
4x15 superset of
21's 94x21)
wide grip cable pull downs
giant set of:
3x10
DB hammer curls
lateral curl
standard curl
3x15 superset of
weighted crunch
1 min plank on elbows
1 min alternating plank on elbows to push up position
1 min slow and controlled mountain climbers
then the speed workout. not my best ever,but not bad considering i had 2 months away from any type of speed.
the workout: 1 min on/1 min off-speed on even #'s
5 min warm up @6.0
6 min-7.0mph
steady state @7.0mph
8 min @8.5 (7 min pace)
10 min @ 9.0 (6:40 pace)
12 min @ 9.5mph (6:18pace)
14 min @ 9.0
16 min @9.5
18 min @ 9.0
20 min @9.5
22 min @9.0
24 min @ 9.5
26 min @9.0
28 min @9.5 first 30 sec,10.0 15 sec,11.0 last 15 sec (5:18 pace)
29-40 min @ 7.0 (8:34 pace)
got in 5 miles
3.3 miles in 25 min sprint time...sub 22 5k....
so not bad!
AND this run was my very first run with an ipod. seriously,where i have been? welcome to technology Melissa,LOL!!!
anyways,all the kids are up now,time to get ready to go to the dr for M.
hope all are having a happy Monday!!
yesterdays run and work out went great!
the good:
was in the gym over the weekend
got in good workouts
started the speed play again after 2 month hiatus
felt good the entire time
15 wks 5 days out from 1rst show of the yr
16wks 5 days out from 1rst pro show of the year-hoping to qualify for the Yorton cup!!
the bad;
no gym today due to a LONG night with baby M. taking her in to the dr today to see whats going. fussy,coughing,snotty nose,ear pulling,very very very little sleep,yadda yadda yadda....
hoping i can work around my children's seemingly never ending sicknesses so i can get in the shape that i need to. now granted,family is ALWAYS first over the gym,but some days i will have a brief opportunity to sneak in a run or workout-i just have to make point to make the most of those times,even when im tired,:)
the ugly:
i still cant find an NGA show to do before the cutoff date that is within reasonable driving distance.
the ones i found are 5 days past the cut off,AND coincide with the IFPA pro bowl. i need to compete at this event in order to qualify for the Yorton. the other IFPA shows are not within reasonable driving distances fro me.
so,im in a pickle over this!!
eep!
BUT moving on to the good again,let me post the workout had last night before i forget:
3x10 pullups (8 of these unassisted) i actually got 4 by myself the first set.
happy about that but still VERY discouraged,seeing as i used to be able to do 10 or more of these with ease pre pregnancy.
i will get there again soon!
4x15 giant set of:
kneeling lat pull downs
reverse grip pull downs
straight arm lat pulldown
4x15 superste of;
rope rows
hi cable bicep curls
4x15 superset of
21's 94x21)
wide grip cable pull downs
giant set of:
3x10
DB hammer curls
lateral curl
standard curl
3x15 superset of
weighted crunch
1 min plank on elbows
1 min alternating plank on elbows to push up position
1 min slow and controlled mountain climbers
then the speed workout. not my best ever,but not bad considering i had 2 months away from any type of speed.
the workout: 1 min on/1 min off-speed on even #'s
5 min warm up @6.0
6 min-7.0mph
steady state @7.0mph
8 min @8.5 (7 min pace)
10 min @ 9.0 (6:40 pace)
12 min @ 9.5mph (6:18pace)
14 min @ 9.0
16 min @9.5
18 min @ 9.0
20 min @9.5
22 min @9.0
24 min @ 9.5
26 min @9.0
28 min @9.5 first 30 sec,10.0 15 sec,11.0 last 15 sec (5:18 pace)
29-40 min @ 7.0 (8:34 pace)
got in 5 miles
3.3 miles in 25 min sprint time...sub 22 5k....
so not bad!
AND this run was my very first run with an ipod. seriously,where i have been? welcome to technology Melissa,LOL!!!
anyways,all the kids are up now,time to get ready to go to the dr for M.
hope all are having a happy Monday!!
For more on Melissa, visit her blog at http://melissacunninghamifpapro.blogspot.com.
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