Had a great workout tonight. I worked out my legs. I am lifting moderately heavy right now to get ready for my next contest in July.
My workout tonight consisted of:
Leg Press: nice and deep
Warm up - 230 lbs reps of 10
320 lbs reps of 10
410 lbs reps of 10
500 lbs reps of 10
590 lbs reps of 10
Hack Squats:
4 sets of 10 reps with 110 lbs. all the way down to the bottom with intense power
Walking Lunges:
4 sets of 10 reps with 35 lbs. walking with long strides
One Legged Leg Press:
4 sets of 10 reps with 50 lbs on each leg squeezing as hard as I can at the very top for maximum contraction
One Legged Leg Curls:
4 sets of 10 reps with 55 lbs on each leg with maximum contraction at the top squeezing my hamstring and glutes
Calves:
4 sets of 15 reps with maximum movement on the very top of the toes down to the very bottom.
Abs:
Crunches - with a 25 lb. weight with extreme intensity - 4 sets of 20 reps
TONIGHT I WENT TO LIVE PROFESSIONAL WRESTLING.... I WENT WITH A GIRLFRIEND WHO IS ALSO A BODYBUILDER. WE WERE GETTING SO EXCITED WITH ALL THE LOUD MUSIC, THE ROWDY CROWD AND THE AMAZING HARD CORE WRESTING BY THESE PROFESSIONALS..MY GIRLFRIEND AND I DECIDED WE WILL DEFINITELY HAVE A VERY INTENSE WORKOUT AT OUT NEXT TRAINING SESSION. WE MADE SOME GREAT BUSINESS CONTACTS AND GOT ALOT OF POSITIVE ATTENTION BEING SO DEFINED AND MUSCULAR. WE REALLY WANTED TO GET DOWN IN THE RING AND WRESTLE TOO..... until next time....... K.C.
I will be attending the Arnold Classic in Columbus Ohio on March 3rd, 4th and 5th. Hope to see some of my fans there. Any photographers that are interested in a photo shoot please contact my website.
Today I will be doing a new photo shoot to update my website... there will workout pictures, posing pictures, posing with girlfriends, beach scenes and beautiful sites from thoughout my scenic ocean community. It is a beautiful day here in California; it will make for some gorgeous pictures. Please check them out soon.
Today I had a great shoulder work out... I did dumbell presses with 45 lbs... first time ever with this much weight.. I am getting stronger fast. Working so hard to do goodat the Nationals. I've gained 3 lbs... i'm sure it is pure muscle...(ha..ha) Shoulder shrugs today with 315 lbs. Upright Shoulder press machine with 150 lbs. Smith machine shoulder press with 135 lbs. Great workout !!!!!
THERE IS ALOT OF EXCITEMENT OF MY GOLD'S GYM IN SANTA CRUZ. THERE IS A BIG CONTEST COMING UP IN ALAMEDA, 'THE CONTRA COSTA' ON MAY 14. I AM TRAINING WITH SAMANATHA STEEL 2 DAYS A WEEK AND SHE WILL BE COMPETITING IN THE SHORT FIGURE CLASS. I WILL NOT BE COMPETITING UNTIL THE NATIONALS IN JULY BUT MY TRAINING IS ON TRACK AND INTENSE. SAMANATHA IS TRAINING SO HARD AND SHE IS KEEPING ME ON TRACK WITH SUPER HEAVY WEIGHT AND I AM KEEPING HER TRAINING HIGH AND INTENSE TOO. GABRIEL NICANDER IS TRAINING HARD FOR THE CONTRA CONTEST TOO AND WILL BE IN THE HEAVYWEIGHT BODYBUILDING CLASS... SHE HAS NEVER LOOK SO RIPPED!!! TWO OTHER FIGURE GIRLS IN OUR GYM...ONE IN THE SHORT CLASS AND ANOTHER IN THE TALL CLASS LOOK AMAZING AND SHOULD DO GREAT TOO!!
TODAY I DID LEG EXTENSIONS WITH 150 LBS... THAT IS A GOOD ACCOMPLISHMENT IN LEG STRENGTH SO FAR.. I AM WORKING ON THE OUTSIDE SWEEP OF MY QUADS NOW.... THE INSIDE SWEEP IS INSANE DUE TO MY POWERLIFTING BACKGROUND.... K.C.
Went to the gym this morning and did Deadlifts... pulled up 315 with reps of 10 for 4 sets. I am realizing that I need to work on the outside sweep of my quad. I loaded up the leg press today with 650 lbs...pointed my toes slightly inward and did 4 sets of 10 to hit that outside sweep....it was burning.... really works great!!!
Finishing up I did leg extensions with 150 lbs 4 sets, leg curls with 120 lbs 4 set... calves and abs.
Today was a cheat day.... so my girlfriend Charlyn and I went down to the beach and had a wonderful mexican lunch. It was sunny and warm. What a great day.
3 WEEKS TO GO FOR THE NATIONAL'S IN LAS VEGAS... I AM PERFECTLY ON TRACK TO COME IN THE TOP 5 !!
MY TRAINING IS HARD AND CONSISTENT. MY DIET IS GOING GREAT.. I FEEL THAT I AM READY AND ALL I NEED TO DO NOW IS DROP MY WATER AND COMPETE.
I HAVE SEVERAL PHOTO SHOOTS LINED UP AT THE CONTEST.....SO I WILL BE POSTING ALOT OF NEW PICTURES.
11 DAYS UNTIL I COMPETE AT THE USA'S IN LAS VEGAS. TRAINING AND DIETING ARE GOING GREAT. I AM ON TRACK TO BEING A STRONG COMPETITOR IN MY LIGHT/HEAVYWEIGHT CLASS. I FLY INTO VEGAS ON THURSDAY...WEIGH IN.. PROBABLY AT 130 LBS. I HAVE SEVERAL PHOTO SHOOTS SCHEDULED IN LAS VEGAS.... SO LOOK FOR UPDATES SOON ON MY WEBSITE. WISH ME LUCK........
I WILL BE COMPETITING IN THE NPC SACRAMENTO,CA -BODYBUILDING CHAMPIONSHIP, OCTOBER 22, 2005
MAGAZINE UPDATES:
I AM FEATURED IN:
- WOMEN'S PHYSICAL WORLD - APRIL 2005
- MUSCLEMAG - NOVEMBER 2005 - }
LOOK FOR THE AUGUST 2005 ISSUE OF WOMEN'S PHYSICAL WORLD - I AM FEATURED IN THAT ISSUE WITH A BIG WRITE UP FOR WOMEN APPROACHING 50.