Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
You have to push past your comfort zone, push past your normal routine, push past the doubt inside your head. Never ever settle.
Splits: Leg Day and Upper Body Day
Legs: Squats-3 sets of 10 @ 140lbs
Leg Press-3 sets of 10 @ 220lbs
Romanian Dead Lifts-3 sets of 10 @ 100lbs
Leg Extension- 1 set of 10 @ 85lbs 2 sets of 10@ 115lbs 1 set of 8 @130lbs
Inner & Outer Thigh on Adductor/Abductor machine- For Inner Thigh:
1 set @ 90lbs and 1 set @ 130 lbs (12 reps) 1 set of 6-8 @ 150 lbs
Outer Thigh: 1 warmup set @ 40lbs
1 set @ 90lbs and 2 sets at 130lbs (10 reps)
Hamstring curls on seated machine: 1 set @ 65lbs
1 set @ 80lbs and 2 sets @ 90lbs 10-12 reps per set
Standing Calf Raises- 1 set @ 75lbs 1 set @ 90lbs 1 set at 115 lbs (12-15
reps per set. I point toes in (pidgeon toed) and out (plie style) to hit all parts
of the calves on each set--so I really do each set twice.
Stretch out and steamroom for 20 minutes.
5-8 wide grip pullups....goal 3 sets no assist
Close grip Pull-Downs-3 sets of 12 @ 85 lbs
Rear Deltoids- 3 sets of 10-12 at 50 lbs
Chest fly machine 3 sets @ 70lbs
Dumbbell shoulder press-2 sets of 10 @20lbs 2 sets of 8@25lbs
Dumbell bicep curls-2 sets of 12 @ 20 lbs 1 set til failure @ 25lbs
Front lateral raises-3 sets of 10 @ 15lbs
Side lateral raises-3 sets of 8 @ 15lbs
Triceps rope pulldown-2 sets of 12 @ 20 lbs and 2 sets of 10 @ 30lbs
Hanging leg raises and seated twists (16lb ball) for abs
Steam room for 20 min.
Cardio: 10 min warmup on elliptical at a high incline before all workouts.
Just updated all my weight info (3/22/13) No longer doing lots of cardio--just the warmup before weight training. Working on building the body I really want. Eating about 180-200g protein/day lots of oatmeal, sweetpotatoes, spinach....hopefully by August (I'll be 35!) I'll see the results I want.
My Nutrition Program View My Full Nutrition Program
Eat a healthy balanced diet with as much real organic food as possible.
6 meals a day.
1/2 cup oldfashioned oatmeal sweetened with stevia and 5 egg whites
1/2 cup raw almonds/walnuts and lowfat cottage cheese or greek yogurt
5 oz chickenbreast, 1 cup fresh green vegtables (never canned!), and 1/2 cup sweet potato or brown rice
1/4cup blueberries and cottage cheese
5 oz chicken or salmon, 1 cup fresh green vegtables
If I get a sweet craving I eat blueberries/raspberries or have a rice cake with a smear of almond butter and nutella...just depends on my tummy. I avoid breads and anything pre-packaged because of sodium and preservatives. My one downfall is pizza....love it. My cheat meal is usually pizza or some form of pasta and fattening sauce! Nobody's perfect :)
My Supplement Program View My Full Supplement Program
I'm pretty minimal on supplements--not a pill taker at all. All my supplements go right into water and taste really good!
Infinite labs: Juggernaut and Carno Cre ( I mix both of these into a 32 oz water bottle and tote it to the gym and around campus.
Dymatize: Rich chocolate protein shake (after trying a few protein shakes I was sold on this one...really rich and creamy---tastes like something chocolate milk!) For extra protein i add 1-2 oz skim milk ---when I get 4wks away from competition I'll have to cut back to almond milk for less calories.
Forti-Flax: organic flax seeds ( I add a tablespoon to my oatmeal or in cereal....has no taste and doesn't have a weird texture. I like that it doesn't affect the taste of my food so it's easy to use.)
My Motivation Program View My Full Motivation Program
My Motivation Program
This is who I am. Nadirah Baldwin, born 1978 on the south side of Chicago Illinois; but grew up in Eugene, Oregon. From youth through high school I participated in track and ballet. My body was muscular, but pretty much straight up and down. Skinny isn’t the worst thing in the world, but I was teased about my frame so often that I grew to hate it. I guess you always want what you don’t have; well, my biggest wish was for curves. Fast forward to the present; I survived college, the fast-food... Go to BodyBlog