Jessica Forsman's Training Diary for HerBiceps.com 8 Weeks Out: September 22nd-September 28th This week went pretty well. Back to training bodyparts 2x a week and cardio 2x a day. Naps are becoming my best friend as I get up at 5:30 and go do cardio from 6-7. I do the treadmill at a 12% incline for 30 minutes ranging from 3.5 to 4 mph. Then I do the elpitical runner for 30 minutes. Mondays, Tuesdays, and Wednesdays I have class from 9-9:50, 12-12:50 and 2:50. Tuesdays I have on class from 9:30 to 10:50 and Thursdays I have class from 9:30-10:50 and a lab from 5-8pm (hasn't lasted 3 hours yet though) at night. My lifting on M-W-F is usually around 3:30 unless I'm really tired then I will take a nap and go lift around 6:30/7. Tuesdays and Thursdays I lift in the afternoon and go back later that night. After lifting I do 40 minutes of cardio as well. My lifting agenda is as follows: Monday-Legs Tuesdays-Back/biceps in the afternoon, shoulders later that night Wednesday-Chest/triceps Thursday-Legs in the afternoon, back/biceps at night Friday-Chest/triceps Saturday-Shoulders My diet is consisting of either 5 egg whites and one whole egg and a half a cup of dry oatmeal for breakfast or else a protein shake. My protien shake is a scoop of Sci Tech raspberry cream protein, block of lite Extra Firm Tofu, little bit of water and some ice. With a pre-contest diet and not a lot of foods to help with being regular, sometimes I will throw in some Fiber One cereal into my oatmeal or protein shake to get enough fiber to keep things movin on through the "plumbing system." haha. For lunch it's usually a chicken breast and cooked broccoli and asparagus. After lifting I have usually a protein pancake which is 2 scoops of protein, 4 egg whites and some baking powder and cook it in a pan like a big pancake. I also have a sweet potatoe after lifting depending on how my energy level was the rest of the day. I use sugar-free syrup on top of it and sometimes sprinkle splenda on if i'm really craving sweets. Around 8 pm then I have some chicken or else a scoop or two of protein. I don't worry so much about my intakes if I'm seeing continuous results each week. I go a lot by how my body feels and what the mirror shows. Overall, this week went ok and I cheated a few times w/my diet but w/all the cardio I do, I can afford it somewhat right now but my biggest goal for this show is not to do the little cheats I did this past summer for my first show all the way up to a week and a half before I competed. I will keep you all updated each week and maybe a few days in particular when something went really well or really bad. Thanks for everyon'es enthusiasm with female bodybuilding and supporting Herbiceps! Sincerely, Jessica Forsman After lots of thinking and confusion, I've decided to not do the November 9th show but instead work on developing my quads and shoulders better. I was feeling so stressed to do the show that I wasn't enjoying it and felt like I was doing it more for others then my ownself. Now I am eating more and training heavier. I upped my weights last week and plan to go heard until January when I will start dieting down for the March 15th show. I have changed my lifting schedule to as follows: Monday-Legs Tuesday-Back Wednesday-Chest Thursday-Shoulders Friday-Back Saturday-Rest Sunday-depending on how my body feels,,,,repeat this cycle or take another rest day Cardio-Every morning at 6 am during the week and on the weekends if I feel like it. Diet: Basically the same as I explained in my previous entry except if I am craving something then I go ahead and eat it and have more carbs in the form of oatmeal or sweet potatoes to gain mass. Legs: Drop set on everything but warm up Quads: 1. warm up w/ 90 lbs on leg extensions w/ 2 sets 2. Squat-2 sets: 225 lbs 8x, 135 til exhaustion 3. Leg Extensions- 130 lbs 6-8x, 100 lbs 4-8x, 80 lbs 4-6x, 50 lbs 10-14x 4. Leg Press- 1100 lbs 6x(not all the way w/my knees into my chest), 920 lbs 6-8x(deep to my chest), 290 lbs 8-12x 5. Leg Extensions- Same as my leg extension set above 6. Leg Press-Same as my leg extension above Hamstrings: Drop Sets 1. Laying Leg Curls: 3 sets- 90 lbs 6-8x then do 50 lbs 12x 2. Standing Leg Curls: 3 sets- 50 lbs 8x then 30 lbs 5x, 20 lbs 10x 3. Seated Leg Curls: 2 sets- 135 lbs 8x, then 90 lbs 12-14x 4. Stiff Legged Dumbell Deadlifts: 2-3 sets- 60 lbs 12x, 30 lbs 12x Back: Drop Sets 1. 3 sets of this: Pull-ups-8 reps, then straight to Lat Pull Downs: 100 lbs 8x, 80 lbs 8x, 60 lbs 12x 2. Reverse close grip pull-down: 3 sets- 130 lbs 6-8x, 100 lbs 4-6x, 80 lbs 6-8x, 50 lbs 12x 3. One Armed Dumbell Rows- 3 sets- 70 lbs 8x, 50 lbs 6-8x, 30 lbs 14x 4. Seated Row- 3 sets: 100 lbs 8-10x, 80 lbs 8x, 60 lbs 8-10x 5. Dumbell Pull-Over: 3 sets- 70 lbs 8x, 45 lbs 8-10x 6. T-bar rows- 2 sets- 70 lbs 8-10x