Roller Derby girl gonna throw her weight around

[Monika33]

My journey is beginning with a great start, now that I have the basics. I am ready to resculpt my body into what I have always wanted it to be healthy, fit, and full of energy.

I love sports and began playing soccer, taking Muay Thai, and Roller Derby. Just to add fun into my workouts. Use muscles that hadn't been used in a while. I am having the time of my life. My drive for fitness is stronger than ever.

I found out about this site when I went to The Cage at the Arnold Classic. I met Vinny, House, and Hola Bola at the ABC in Columbus, OH.

I like to move weight, I have my Animal shirt soooo...

I'm gonna throw my weight around.

WATCH ME GO! IM AN ANIMAL!!!

[JUGGERNAUT]

Sounds good! Let's see it!

[Big C]

Good luck......tear it up Animal.

[ghost]

Subbed!

[Aggression]

In for this one. Let's get to work!

[Monika33]

I have only been seriously lifting weights since August 2008.

I was in the gym for 2 weeks and have been addicted ever since!

Pullover (camber Bar) 50 lbs x 10
Squat 145 lbs x 1
BB Rows 135 lbs x 10
Upright Rows 55 lbs x 6
Deadlift 115 lbs x 6
BB overhead press 95 lbs x 6

[Monika33]

About 3 weeks ago, I stretched my sciatic nerve causing a great deal of pain and numbness down my leg.

I have been stricted on rehabilitation. I have been trying new things almost daily. I will overcome!

I went from not being able to walk to now currently walking and hoping to be training soon. I am in the gym 5 days a week with training partner doing physical therapy exercises staying hungry for my time under the IRON!!!!!

[Monika33]

In for this one. Let's get to work!

Its gonna be great!! I am soooooo HUNGRY for the gym!!!


Subbed!

Thanks for hangin out, I will give it all that I have!

[Ironjaw]

About 3 weeks ago, I stretched my sciatic nerve causing a great deal of pain and numbness down my leg.

I have been stricted on rehabilitation. I have been trying new things almost daily. I will overcome!

I went from not being able to walk to now currently walking and hoping to be training soon. I am in the gym 5 days a week with training partner doing physical therapy exercises staying hungry for my time under the IRON!!!!!

oooh take care of the nerve .... nething nerve damage sucks lol kinda the reason i cant feel nething in my left hand lol .... but none the less dont rush it .. looking foward to seeing how you do .... you def got some enthusiasm on ya ... when u get back rollin punch it ...

[Monika33]

Morning workout:

PT Exercises

Feeling much better again today! Pluggin along the road to recovery!

8 oz protein shake
1 serv oatmeal
1 serv raisins
2 fish oil tablets
20 oz XTEND
1 cup 1% milk
8 oz decaf coffee
20 oz water

2 oz beef steak
1/2 cup kidney beans
.5 oz almonds
20 oz water

2 oz beef steak
1 cup summer squash
.5 oz almonds
20 oz water

6 oz beef ribs w honey
1 cup summer squash
2 fish oil tablets
20 oz water
20 oz XTEND

1/3 cup cottage cheese
20 oz water

FITDAY RESULTS:
1,766 cal
58.0 fat
176.7 carbs
138.9 prot

Fiber 33.7
Sodium 2,474.1
Potassium 3,700.7
__________________

[Monika33]

oooh take care of the nerve .... nething nerve damage sucks lol kinda the reason i cant feel nething in my left hand lol .... but none the less dont rush it .. looking foward to seeing how you do .... you def got some enthusiasm on ya ... when u get back rollin punch it ...

Thanks I will!

[Monika33]

Evening workout:

PT exercises

Roller Derby CarWash

Pain is getting better always in the afternoon, Mornings seems to be rough and later in the evenings!

Noticing some depression with not being able to workout!

I must stay strong and keep up with the recovery not to push it to fast!

I did notice some changes in the way my clothes are fitting so it is time for changes.

150 g protein, 125 g carb, 50 g fat starting on Sunday!

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
2 fish oil tablets
20 oz water
1 cup 1% milk
8 oz decaf coffee

1/2 cup kidney beans
1/2 oz almonds
2 20 oz water
20 oz XTEND

4 oz chicken baked
1 tbsp spagetti sauce on chicken
2 corn tortillas
1 cup summer squash
20 oz water

2 oz chicken
3 oz fajita veggie mix
2 oz cottage cheese
20 oz water
10 oz XTEND

1.5 scoop protein shake
20 oz water

FITDAY RESULTS:

1,568 cal
52.9 fat
136.9 carbs
140.5 prot

Fiber 26.9
Sodium 2,326.1
Potassium 2,753.3

[Ironjaw]

i dont see nething wrong with ya diet... but if you dont mind me asking or rather suggesting depending on how your clothes fit you might just wanna add a bit of cardio to supplement you not lifting.... i personally like the eliptical machine cuz i kick it up resistance lvls and it work my hams and glutes.... but thats just me...

[Mizzarler]

This is awesome. Welcome.

[Monika33]

i dont see nething wrong with ya diet... but if you dont mind me asking or rather suggesting depending on how your clothes fit you might just wanna add a bit of cardio to supplement you not lifting.... i personally like the eliptical machine cuz i kick it up resistance lvls and it work my hams and glutes.... but thats just me...

I wish I could do cardio, cant move my leg much right now! Numbness goes all the way to my foot! Im healing up tho I will be back under the IRON soon, There is a ABC here in Utah on Thurs Im gonna lift!

[Monika33]

This is awesome. Welcome.


Thanks for stoppin in!

[Monika33]

Morning workout:

2 PT exercises

Evening workout:

YOGA-25 min session

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
2 fish oil tablets
20 oz water
1 cup 1% milk
8 oz coffee
20 oz water

2 oz chicken
3 oz fajita mix veggies
20 oz water

3 oz beef steak
1 slice bread
1 cup summer squash
20 oz XTEND

2 oz chicken
1 tbsp salsa
1/2 cup peas and carrots
2 fish oil tablets
2 20 oz water

8 oz protein shake
2 oz cottage cheese
32 oz water

FITDAY RESULTS:

1,583 cal
53.7 fat
138.4 carbs
139.6 prot

Fiber 26.7
Sodium 2,696.1
Potassium 2,893.7
__________________

[Sage]

No cardio besides swimming right now.

[Monika33]

Morning workout:

PT exercises

AND..........

Assisted Dips (70 lbs)
x6
x6
x6

Assisted Chin Ups
x5 + 1 (70 lbs)
x6 (80 lbs Hammer Grip)
x6

OOOO it felt so great to get back on a machine!!!

I think my back is feeling better already! Im a GYM JUNKIE!

Went to the Spine DR today for MRI results, Bulging lower Disc, SOLUTION Cortizone shot in a week!

But pain update for today, slightly felt it this morning and not in for the rest of the day! WOW I am truely feeling great!

I like the new macros that I am on now, its gonna work for me!

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
2 fish oil tablets
20 oz XTEND
20 oz water
1 cup 1% milk
8 oz coffee

3 oz chicken baked
2 oz fajita veggies
1/2 cup kidney beans
20 oz water

2 oz chicken baked
1 cup carrots
3/4 oz almonds
20 oz water

2 oz beef steak
1 cup peas and carrots
2 fish oil tablets
2 20 oz water
20 oz XTEND

2 oz cottage cheese
8 oz protein shake
20 oz water

Okay so I overwhelmed myself today with Vit A and suffer a headache for over 4 hours, as the evening pressed on and the last meal was consumed the headache was gone. Boy did I learn a lesson!

FITDAY RESULTS:

1,562 cal
56.0 fat
129.7 carbs
137.4 prot

Fiber 26.7
Sodium 2,510.2
Potassium 2,704.7

[Ironjaw]

glad you got yourself where u wanna be... heh bulging disk aint cool tho ... stay safe..

[Aggression]

Good to see you're feeling better and on your way to recovery.

[Nightshift]

Looks like your progressing well through your receovery!! You'll be back at it before you know it!!

[Monika33]

Good to see you're feeling better and on your way to recovery.


Thanks I cant wait for the ABC in Utah on Thurs, I am gonna be able to lift!

Looks like your progressing well through your receovery!! You'll be back at it before you know it!!


You know it IM AN ANIMAL!!!

[Monika33]

Morning workout:

PT exercise and not others!

Im preserving myself for getting into the gym on Thurs for the first time after injury

Pain is so much better, slight pressure in the morning and that is all folks!!!

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
20 oz water
20 oz XTEND

2 oz chicken
mixed w/ 3 oz rice and 1 oz fajita veggies
(this was wonderful)
1/2 cup kidney beans
20 oz water

4 oz salmon
1 cup normandy veggies
.5 oz almonds
20 oz water
1 cup 1%milk

4 oz salmon
1 cup green beans
2 20 oz water
10 oz XTEND

2 oz chicken (ran out of cottage cheese)
8 oz protein shake
10 oz XTEND

FITDAY RESULTS:

1,572 cal
49.1 fat
124.3 carbs
156.7 prot

Fiber 23.1
Sodium 1,877.3
Potassium 3,031.1

[Monika33]

No Morning workout: REST DAY

I am a bit sore in the morning, I must get up every morning and do my PT exercises.

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
20 oz XTEND
20 oz water

2 oz chicken baked
3 oz rice and fajita veggie mix
1/2 cup kidney beans
20 oz water

2 oz beef steak
1 cup green beans
.5 oz almonds
20 oz water
20 oz XTEND
8 oz coffee
1 cup 1% milk

4 oz turkey sausage
1/3 cup green beans
1/3 cup carrots (mixed)
2 fish oil tablets
20 oz water

3 oz cottage cheese
1 hard boiled egg
20 oz water

FITDAY RESULTS:

1,553 cal
66.4 fat
131.5 carbs
110.7 prot

Fiber 23.3
Sodium 3,682.0
Potassium 2,341.7
__________________
Team Anti-Goliath

Don't focus on trying to do more sets, focus on doing more with the sets you have!!!!

ITS ALL ABOUT MOTIVATION!

**Support your local Roller Derby Girl**

O-Town Derby Dames FTW!!!

[Ironjaw]

I like that lil quote there, its very true ... volume is good but intensity is a whle lot better ... glad ya making progress with the injury

[Monika33]

I like that lil quote there, its very true ... volume is good but intensity is a whle lot better ... glad ya making progress with the injury


I am all about INTENSITY!

So excited to be back under the IRON!!

[Monika33]

YAHOOOOOO back to the IRON!!!!

Morning workout:

PT exercises

Afternoon workout:ABC

Pulldown (underhand)
40x8
40x8
60x6
95x5
80x6
80x5 + 1

DB bicep curls
20x6
25x6
20x6

Upright rows (camber bar)
35x8
35x8
35x8
45x6
50x6
50x6

Rack Chins
x6
x6
x6
x6
x6
x6

Nautilus pullover machine
90x6
90x6
90x4

This was a great expierence to meet with a group that loves to work out as much as I do!!!!

I feel wonderful!

I LOVE TO WORKOUT!

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
20 oz water
20 oz XTEND
8 oz coffee
1 cup 1% milk

4 oz turkey sausage
1/2 cup kidney beans
.5 oz almonds
20 oz water

2 oz beef steak
1 cup cauliflower
20 oz XTEND
20 oz water

2 oz beef steak
1 cup cauliflower
20 oz water
2 fish oil tablets

8 oz protein shake
3 oz cottage cheese
20 oz water

FITDAY RESULTS:

1,552 cal
64.2 fat
119.5 carbs
129.0 prot

Fiber 27.7
Sodium 3,642.2
Potassium 2,492.8
__________________
Team Anti-Goliath

Don't focus on trying to do more sets, focus on doing more with the sets you have!!!!

ITS ALL ABOUT MOTIVATION!

**Support your local Roller Derby Girl**

O-Town Derby Dames FTW!!!

[Aggression]

Looks like a solid session at the ABC. Any pics from it???

[Monika33]

Looks like a solid session at the ABC. Any pics from it???

I didn't have time to take pics, I was too busy getting my workout on!

I did manage to help out for one with Sage and his 150 lb DB!

It was the best!

The group picture was alot easier to take then in Columbus!

[Nightshift]

Outstanding session!!! Looks like it went very well for you. How are you feeling today with the injury?

[Monika33]

Outstanding session!!! Looks like it went very well for you. How are you feeling today with the injury?

O it was AWESOME!, I am feeling so much better always a little sore in the morning but I'm not 18 anymore so a little extra stretching always helps!

[Ironjaw]

nice session glad your back in the thick of it

[Monika33]

nice session glad your back in the thick of it

For sure, O this is just the beginning!

Im out of control!

[Monika33]

Morning workout:

Preacher curl (camber bar)
35x8
35x8
35x8
45x6
50x6
50x6

decline smith close grip bench (bar not added)
x6
20x6
20x6
40x6
50x6
50x6

concentration curls seated
20x6

rope pressdowns
20x6
30x6
30x6

rev grip cable curls
30x6
40x6
40x6
40x6

I managed to get half of my PT exercises done, I will make sure that I get all of them done on a daily basis along with a workout!

Hey Sage when do I get to do CARDIO again?

Always feeling great after workout!
__________________

[N. Motta]

Right on Monika, let us know when you have your next roller derby event, we will show up and get loud for you!

[Monika33]

Right on Monika, let us know when you have your next roller derby event, we will show up and get loud for you!

That's awesome, I will. Right now we are in the off season, we have one more bout in September out in oregon!!

Then our season starts again in October, we will be bouting in OGDEN!

Thanks for all your support

[C.Coronato]

Wow looking good! Keep up the good work!

[Monika33]

Wow looking good! Keep up the good work!

Tx for stoppin in!!!

[Monika33]

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
2 fish oil tablets
20 oz water
20 oz XTEND
8 oz coffee
1 cup 1% milk

2 oz talapia
1/2 cup kidney beans
.75 oz almonds
20 oz water

2 oz talapia
1 cup cauliflower
2 20 oz water

2 oz beef steak
1 cup cauliflower
2 20 oz water

3 oz cup cottage cheese
1 hard boiled egg
20 oz water

FITDAY RESULTS:

1,481 cal
55.6 fat
114.6 carbs
137.4 prot

Fiber 25.8
Sodium 2,123.1
Potassium 2,700.6

[Monika33]

Morning workout (CAMPING):

PT exercises

Food Intake:

1 cup toasted oats
1 banana
8 oz protein shake
2 fish oil tablets
20 oz water
8 oz coffee

2 oz beef steak
1/2 cup kidney beans
.5 oz almonds
2 20 oz water

4 oz turkey sausage
1 cup green beans
3 30 oz water

3 oz chicken BBQ
1 cup green beans
2 fish oil tablets
2 20 oz water

3 oz cottage cheese
1 hard boiled egg
20 oz water

FITDAY RESULTS:

1,606 cal
73.4 fat
104.6 carbs
137.6 prot

Fiber 23.4
Sodium 3,650.6
potassium 2,731.4
__________________

[Monika33]

Morning workout (CAMPING):

PT exercises

Food Intake:

8 oz toasted oats cereal
1 banana
8 oz protein shake
2 fish oil tablets
20 oz water
8 oz coffee

2 oz beef steak
.5 cup kidney beans
.3 oz almonds
2 20 oz water

2 oz chicken bbq
1 cup green beans
.3 oz almonds
20 oz water
20 oz XTEND

2 oz ground beef
1 cup green beans
2 fish oil tablets
20 grapes
20 oz water
1 cup 1% milk
8 oz coffee

8 oz protein shake
3 oz cottage cheese
1 hard boiled egg
10 oz water

FITDAY RESULTS:

1,519 cal
61.1 fat
117.4 carbs
132.0 prot

Fiber 23.7
Sodium 2,340.9
Potassium 2,875.2

[Monika33]

OOOO I just feel great, hungry as always for the gym this morning!

Soreness in back is depleted, only did one exercise this morning for PT!
Morning workout:

incline smith press (not including bar)
20x8
20x8
40x3
50x1
70x6
70x6
70x6

incline cable fly
20x6
20x6
20x6
20x6

HS Iso row(both arms same time)
20x8
20x8
20x8
45x6
45x6
45x6


Rack Chins
x6
x6
x6
x6
x6
x6

Overhead DB Tri extension
20x6
20x6
20x6


Hammer curls
20x6
20x6

Cross body hammer curls
20x6

Great workout, felt strong throughout
__________________

[Monika33]

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
2 fish oil tablets
20 oz water
20 oz XTEND
1 cup 1% milk
8 oz coffee

2 oz salmon
1/2 cup kidney beans
.5 oz almonds
20 oz water

4 oz salmon
6 brussel sprouts
2 20 oz water

4 oz ground beef
6 brussel sprouts
20 oz XTEND
20 oz water

3 oz cottage cheese
1 hard boiled egg
8 oz protein shake
20 oz water

FITDAY RESULTS:

1,548 cal
53.7 fat
111.7 carbs
155.2 prot

Fiber 22.7
Sodium 1,839.2
Potassium 2,962.9

[Aggression]

I saw the pics from the ABC, with you helping the other dude with a DB. Video looked sweat. I'm definitely jealous of that event.

niCe work as of late. I like the consistency in the food/training. Keep it goin'

[Nightshift]

Oustanding as always!!! Happy to hear the back pain is diminishing!

[Monika33]

Morning workout:

Single leg press -foot on bottom part of sled
45x8
45x8
45x8
45x6
45x6
45x6
45x6
45x6
45x6
45x6
45x6

Right leg needed help lifting the weight, trainer had to assist

Lying hamstring curl
10x6
10x6
10x6

right leg weak but completed all reps

seated calf -slow descent explosive push
45x6
45x6
45x6
45x6

standing calf raise -slow descent explosive push
100x8

toe extension -slow descent explosive push
60x6
60x6
60x6
80x6

It was a very mentally challenged workout, not being able to lift the weight with the right leg like before was very hard for me to handle. BUT.... all in all, all reps were handled no matter how long it took and I gave it my all.

Cortizone shot today in Sciatic nerve UPDATE COMING SOON!

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
2 fish oil tablets
20 oz XTEND
20 oz water
1 cup 1% milk
8 oz coffee

2 oz talapia
1/2 cup kidney beans
.5 oz almonds
20 oz water

2 oz talapia
6 brussel sprouts
20 oz water
20 oz XTEND

3 oz ground beef
4 oz turkey sausage
6 brussel sprouts
2 fish oil tablets
20 oz water

10 grapes
.5 scoop protein
3 oz cottage cheese

FITDAY RESULTS:

1,555 cal
65.5 fat
125.1 carbs
121.0 prot

Fiber 23.2
Sodium 3,225.7
Potassium 2,446.5
__________________
Team Anti-Goliath

Don't focus on trying to do more sets, focus on doing more with the sets you have!!!!

ITS ALL ABOUT MOTIVATION!

**Support your local Roller Derby Girl**

O-Town Derby Dames FTW!!!

[Monika33]

I saw the pics from the ABC, with you helping the other dude with a DB. Video looked sweat. I'm definitely jealous of that event.

niCe work as of late. I like the consistency in the food/training. Keep it goin'

It was so much fun! One of the best workouts, besides the ABC in Columbus, OH. I cant wait for the next one!

I am giving this my all I wanna be on stage Nov 2010, after weighing 215 for 6 years, I have never felt better in my life.


Oustanding as always!!! Happy to hear the back pain is diminishing!


I got a cortizone shot Tuesday so far so good, now to build up the strength in my leg again.

IM BACK training full force, Roller derby soon to come!

[Aggression]

I am giving this my all I wanna be on stage Nov 2010, after weighing 215 for 6 years, I have never felt better in my life.

That's great to hear. If you keep up with the type of consistency written throughout this thread, you'll have no problem getting on stage in great shape.

[Monika33]

That's great to hear. If you keep up with the type of consistency written throughout this thread, you'll have no problem getting on stage in great shape.

Thanks for the support, I have a lot of loose skin that I am working on getting my bodyfat % down first then maybe just have to get rid of it. But there is always hope that it will shrink wrap to my muscles.

I give everything I have and leave the gym with nothing!

[Monika33]

REST DAY!

No pain in back all day!

I LOVE IT! finally something worked!

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
2 fish oil tablets
20 oz water
1 cup 1% milk
8 oz coffee

2 oz ground beef patty
1/2 cup kidney beans
.5 oz almonds
20 oz water

2 oz ground beef patty
6 brussel sprouts
20 oz water
20 oz XTEND

4 oz talapia
2 cup cauliflower
2 fish oil tablets
2 20 oz water

1 hard boiled egg
1 scoop protein shake
3 oz cottage cheese
20 oz water

FITDAY RESULTS:

1,577 cal
57.5 fat
120.0 carbs
151.0 prot

Fiber 29.8
Sodium 2,536.1
Potassium 3,001.1
__________________
Team Anti-Goliath

Don't focus on trying to do more sets, focus on doing more with the sets you have!!!!

ITS ALL ABOUT MOTIVATION!

**Support your local Roller Derby Girl**

O-Town Derby Dames FTW!!!

[Monika33]

incline HS ISO press
10x8
10x8
10x8
25x6
30x6
35x6


flat bench DB flyes
15x6
15x6
20x6

dips
x3

Assisted dips (60 lbs)
x6
x6
x6

I felt so strong today!

Great workout!

[Monika33]

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
2 fish oil tablets
20 oz water
20 oz XTENd
1 cup 1% milk
8 oz coffee

3.3 oz steak (yummmmm)
1/2 cup kidney beans
.5 oz almonds
20 oz water

2 oz talapia
1 cup cauliflower
20 oz water
20 oz XTEND

2 oz chicken bbq
1 cup carrots
2 fish oil tablets
20 oz water

8 oz protein shake
1 hard boiled egg
3 oz cottage cheese
20 oz water

FITDAY RESULTS:

1,541cal
56.6 fat
116.1 carbs
144.2 prot

Fiber 24.5
Sodium 2,413.2
Potassium 2,686.2
__________________
Team Anti-Goliath

Don't focus on trying to do more sets, focus on doing more with the sets you have!!!!

ITS ALL ABOUT MOTIVATION!

**Support your local Roller Derby Girl**

O-Town Derby Dames FTW!!!

[Monika33]

Morning workout:

I felt a little pressure this morning right after waking up but a few stretches and I was good to go!

HS Dorian Yates ISO row
10x8
10x8
10x8
25x6
25x6
25x6
25x6
25x6

undergrip pulldowns close grip
50x8
70x8
100x6
100x6
100x6

lateral raise ss leaning lateral raise
10x6
10x6
10x6
10x6
10x6
10x6

Leaning lateral raise
10x6
10x6
10x6
10x6
10x6
10x6

preacher curls (camber bar)
45x6
45x6
50x6
50x6
50x6
50x6

The volume today felt great!

[Monika33]

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
2 fish oil tablets
20 oz water
20 oz XTEND
1 cup 1% milk
8 oz coffee

3 oz salmon
1/2 cup pinto beans w jalepenos
.5 oz almonds
20 oz water

2 oz chicken
1 cup mixed green spinach salad
20 oz water

3 oz salmon
1 cup cauliflower
2 fish oil tablets
20 oz XTEND

8 oz protein shake
3 oz cottage cheese
2 oz hawaiian bread
20 oz water

FITDAY RESULTS:

1,555 cal
46.5 fat
143.0 carbs
144.6 prot

Fiber 26.9
Sodium 2,446.0
Potassium 3,037.1

[Monika33]

Wow, this year is flying by!

No back pain at all today!

YAHOOOOO!!!!

Skated in a Parade today 2 mile and no pain at all!

ROLLER DERBY GIRL BACK IN ACTION!

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
2 fish oil tablets
1 cup 1% milk
20 oz XTEND
20 oz water
8 oz coffee

2 oz talapia
1 cup green beans
.5 oz almonds
20 oz water

2 oz tri tip beef
1/2 cup pinto beans w jalepinos
1 sm slice homemade pizza w jalepinos (oooo the best)
20 oz XTEND

2 oz tri tip beef
1 cup califlower
20 oz water

1/3 cup cottage cheese
1 hard boiled egg
1 jumbo stuffed shell (lentil,cottage cheese, bell pepper,onion)
10 oz water

FITDAY RESULTS:
1,553 cal
60.5 fat
135.0 carbs
122.2 prot

Fiber 24.0
Sodium 2,541.6
Potassium 2,534.5
__________________
Team Anti-Goliath

Don't focus on trying to do more sets, focus on doing more with the sets you have!!!!

ITS ALL ABOUT MOTIVATION!

**Support your local Roller Derby Girl**

O-Town Derby Dames FTW!!!

[Monika33]

REST DAY!

BUT of course lots of housework!

Food Intake:

8 oz protein shake
1 serv oatmeal
1 serv raisins
2 fish oil tablets
20 oz XTEND
1 cup 1% milk
8 oz coffee

2 oz talapia
1/2 cup kidney beans
.5 oz almonds
20 oz water

2 oz talapia
1 cup normandy veggies
20 oz XTEND

3 oz turkey sausage
1 cup summer squash
2 20 oz water

3 oz cottage cheese
8 oz protein shake
1 hard boiled egg
20 oz water

FITDAY RESULTS:


1,554 cal
56.5 fat
122.0 carbs
145.3 prot

Fiber 23.1
Sodium 3,750.4
Potassium 3,036.5
__________________
Team Anti-Goliath

Don't focus on trying to do more sets, focus on doing more with the sets you have!!!!

ITS ALL ABOUT MOTIVATION!

**Support your local Roller Derby Girl**

O-Town Derby Dames FTW!!!

[Monika33]

Morning workout:

incline smith press "bar not added"
20x10
20x10
20x10
50x8
50x8
50x8

incline cable fly
30x8

HS ISO Row (both arms at same time)
20x10
20x10
20x10
45x8
45x8
45x8

Rack chins
x8
x8
x8
x8

1 arm overhead extension
15x8
15x8
15x8

hammer curls
20x8
20x8
20x8

WoW! great workout, I'm so PUMPED!

[Monika33]

I just going start posting my workouts in this journal if anyone is interested in the wonderful meals and different foods I eat, Just ask!

Gaining Muscle and loosing fat does not mean nasty bland food!!! TRUST ME!

[Monika33]

Morning workout:

Squat (1st time back in there since injury)
x10
20x10
30x8
30x8

single leg press
45x8
x8
x8
x8

lying hamstring curl
10x7
10x3

All calf exercises with slow descent and explosive ascent

seated calf raise
55x8
55x8
55x8
55x8
55x8

toe extension
100x8
100x8
100x8
100x8
100x8

workout was quite challenging, mentally mostly I dont like feeling weak! Squats felt wonderful no pain and form was perfect. Single leg press was almost impossible with the right leg, opted to take off the weight and just use the sled to complete the reps. Left leg of course was not feeling very challenged. Lying hamstring curl was the most upsetting I completed as many reps that my leg would allow and pressed on!

I know I will only get stronger with time! I know I have alot of that left!

[Monika33]

Wow Great Roller Derby practice tonight, lots of endurance skating and drills

MY QUADS R ON FIRE!!!

oh yeah, I LOVE THE BURN!!

[Monika33]

REST DAY!

I think my legs really needed after leg day in the gym and then skating, I was really feeling them.

[Monika33]

Morning workout:

Lying squats
100x10
100x10
100x10
140x8
160x8
180x8

Lying leg curls
10x8
10x7+1
10x5+3

Leg extensions (single leg)
30x8
30x8
30x8

Aducter
50x8
60x8
60x8

Great workout, it was nice to be able to get all my reps in with the leg curls! I feel really strong!

[Aggression]

Great workout, it was nice to be able to get all my reps in with the leg curls! I feel really strong!

That's one of the best feelings in the world. niCe work in here as of late. Awesome discipline.

[Monika33]

That's one of the best feelings in the world. niCe work in here as of late. Awesome discipline.

I only seem to get stronger and hungrier for the gym daily, Rest days are so hard. Being injured is the worst. I have to be careful not to overdo it! True Animal Living in ME!!!!

[Ironjaw]

Morning workout:

Lying squats
100x10
100x10
100x10
140x8
160x8
180x8

Lying leg curls
10x8
10x7+1
10x5+3

Leg extensions (single leg)
30x8
30x8
30x8

Aducter
50x8
60x8
60x8

Great workout, it was nice to be able to get all my reps in with the leg curls! I feel really strong!

??? whats a lying squat

[Monika33]

??? whats a lying squat

It's in a machine w cable weight

[Ironjaw]

ah i see.... lol i think i may have seen 1 of those b4 heheheh senior moment come early

[Monika33]

ah i see.... lol i think i may have seen 1 of those b4 heheheh senior moment come early

hahaha watch out! better boost the protein and brain food!

[Monika33]

Morning workout:

1 arm DB rows
20x10
20x10
20x10
35x8
35x8
35x8

undergrip pulldowns (close)
50x10
70x8
90x8
110x4
100x3
90x2

preacher curls
50x8
50x8
50x8

lateral raise
10x8
10x8
10x8
10x8
10x8
10x8
10x8

Really worked on form today, feels great!

Ready for a 2 hour ROLLER DERBY SESSION TONIGHT!!

[Monika33]

Morning workout:

Lying squats
100x10
100x10
100x10
140x8
160x8
180x8

Lying leg curls
10x8
10x7+1
10x5+3

Leg extensions (single leg)
30x8
30x8
30x8

Aducter
50x8
60x8
60x8

Great workout, it was nice to be able to get all my reps in with the leg curls! I feel really strong!

I also started back with some evening cardio! 25 min walk on treadmill

[Monika33]

incline bb press
65x10
65x10
65x8
75x8
75x8
75x8

incline cable flyes
30x4
30x4

racks chins
x8
x8
x8
x8
x8
x8
x8


Hammer curls
15x8
20x8
20x8

Great workout!! I feel amazing!

Sciatic nerve update: Dr only sees weakness in hamstring, cleared to strengthen it up by any means neccisary! OHH YEAH its on!

[Monika33]

Morning workout:


Single Leg Press
x8
x8
x8
25x8
45x8
55x8
65x8
65x8
65x8

Leg press (feet high on platform, close)
2 plates x8
4 plates x8

5 plates x15 +15 sec rest x 7 +10sec x 4

31 reps

OMG yep I did it. WOW!!!!

Evening workout:

1 1/2 hour hahah Skate till you die! Endurance ROLLER DERBY TRAINING!!!

[Monika33]

Wednesday is always my rest day!!!

SOOOO I can hit Legs hard again on Thursday!!!

Morning workout:

Lying Squats:
100x10
100x10
100x10
160x8
180x8
200x8

Leg Curls(cable)

20x8
30x8
30x8
* felt good will go heavier next week

Leg Extensions (single leg)
30x8
30x8
30x8

Aductor
60x8
70x8
70x8

Great workout, I really feel it!!!!

Quads are gonna be out of control

Evening workout:

25 min walk on treadmill

[Ironjaw]

looking good ...alotta volume....keep it up

[Monika33]

looking good ...alotta volume....keep it up

nothin is stoppin me now!

[Monika33]

Morning workout:

rack chins
x8
x8
x8
x8
x8
x8
x8
x8
x8

Machine laterals
20x8
20x8
20x8
30x8
30x6+2
30x6+2

DB Rows
30x8
35x8
35x8
35x8

db laterals thumb slight up
10x8
10x8
10x8

Preacher curls
50x8
50x8
50x8
50x8

Awesome workout! Love it when my arms feel like Jello!

Afternoon workout:

25 min walk on treadmill
__________________
Team Anti-Goliath

Don't focus on trying to do more sets, focus on doing more with the sets you have!!!!

ITS ALL ABOUT MOTIVATION!

**Support your local Roller Derby Girl**

O-Town Derby Dames FTW!!!

[Monika33]

Morning workout:

incline bb press
65x10
65x10
65x10
65x8
95x3
75x8
75x8
75x8

undergrip pulldowns
50x10
50x8
60x8
100x8
100x8
100x6+2

hammer curl
15x8
20x8

Pumped today FEELING GREAT!!

Afternoon Cardio: 25 min treadmill walk

[Ironjaw]

Morning workout:

incline bb press
65x10
65x10
65x10
65x8
95x3
75x8
75x8
75x8

undergrip pulldowns
50x10
50x8
60x8
100x8
100x8
100x6+2

hammer curl
15x8
20x8

Pumped today FEELING GREAT!!

Afternoon Cardio: 25 min treadmill walk

keep up the good work, puttin some real effort up lookin strong

[Monika33]

keep up the good work, puttin some real effort up lookin strong


I am gonna be onstage in 2011, strong, until then you will see nothing but hard work!!

[Monika33]

Morning workout:

Single Leg press
1 plate x10
1 plate x10
1 plate+10 x8
1 plate+10 x8
1 plate+20 x8
1 plate+30 x8
1 plate+40 x8
2 plates x8

Explosive push slow descent calf exercises:
Seated calf raise
70 x8
70 x8
70 x8
70 x7

toe extension
100x8
100x8
100x6
80x8

Decline abs
x8
x8
x8
x8
x8
x8

Wow Of course I feel amazing after this workout

Evening workout:

2 hour roller derby session

[Monika33]

Morning workout:

Lying squats

100x10
100x10
100x10
160x8
180x8
200x8

Cable Leg Curls
40x8
40x8
40x8

Leg Extensions (single leg)

40x8
40x8
40x8

Aducter

60x8
60x8
60x8

Evening cardio:

25 min walk on treadmill

[Monika33]

Morning workout:

rack chins
x8
x8
x8
x8
x8
x8
x8
x8

drag curls
45x8
45x8
50x8
50x8

lateral raise
10x8
10x8
10x8

machine raises
30x8
30x6
30x8

DB Rows
35x8
35x8
35x8

DB curls
20x8

My shoulders were spent, very short rest times. BUT WOW, I do feel stronger!

Next we 10's, its on!

[Aggression]

Feelin' stronger is always a good sign of progress! Way to keep it going in here.

[Monika33]

Feelin' stronger is always a good sign of progress! Way to keep it going in here.

No pain at all this morning!!!

I did it!!

Thanks for your support!

[Monika33]

Saturday Morning workout:

2 hours of hard hitting Derby Practice

1 1/2 hour bike ride with the kids


Sunday Evening workout:

YOGA- 25 min session


Morning Workout:

incline bb press

65x10
65x10
65x10
70x10
70x10
70x10

high incline cable fly
30x8
30x7
30x5

undergrip pulldowns
40x10
70x10
90x10

hammer curls
20x10
20x10
20x10

Great workout! I was hungry this morning!

[Ironjaw]

damn girl your whole body must be pumped ...no wonder you were huungry .... geez lol lookin strong

[Monika33]

damn girl your whole body must be pumped ...no wonder you were huungry .... geez lol lookin strong

You got that right, LEG DAY TUESDAY!!

ohhh yeahhhhh!!!!

[Monika33]

Morning workout:

Squat
55x10
55x10
65x10
95x10
95x10

single leg press
1 plate x10
1 plate x10
1 plate x10
1 plate +10 x10
1 plate +20 x10
1 plate +25 x10

Hanging gorilla crunches
x10

toe extension slow decent exposive push
80x10
100x10
100x10

decline abs
x10
x1

Ouch! Abs pretty sore this morning, great workout, thought I was weak and then trainer gave pep talk what was I thinking, I am stronger than ever!!!

[ghost]

kicking some serious ass in here Monika, keep it up!!!

[Monika33]

kicking some serious ass in here Monika, keep it up!!!


thanks!!!

Tonight I have 2 hour roller derby practice session, HIT EM HARD AND MAKE THEM FALL!!!

[Ironjaw]

Morning workout:

Squat
55x10
55x10
65x10
95x10
95x10

single leg press
1 plate x10
1 plate x10
1 plate x10
1 plate +10 x10
1 plate +20 x10
1 plate +25 x10

Hanging gorilla crunches
x10

toe extension slow decent exposive push
80x10
100x10
100x10

decline abs
x10
x1

Ouch! Abs pretty sore this morning, great workout, thought I was weak and then trainer gave pep talk what was I thinking, I am stronger than ever!!!


lookin strong... hahahaha 2 thumbs up for gorilla crunches ...

[Monika33]

lookin strong... hahahaha 2 thumbs up for gorilla crunches ...

Thanks, I am trying really hard to work up to SWIPERS!! Need crazy ab strength for that!

[ghost]

Thanks, I am trying really hard to work up to SWIPERS!! Need crazy ab strength for that!

you should look up the Windmills... ow.

[Monika33]

you should look up the Windmills... ow.

Yeah that is kindof what they are!!

Cant wait I will get strong enough

[Monika33]

Morning workout:

Lying squats
100x12
100x12
100x12
160x10
180x10
200x10

Machine leg curls

40x10
40x10
40x10

Leg Extensions (single leg)

40x10
40x10
40x10

Aducter machine

60x10
60x10
60x10

Great workout!! Was sore in my quads but not any more! YAY

[Monika33]

Morning workout:

Rack chins
x10
x10
x10
x10
x10
x10
x10
x10
x10

DB lateral raise
10x10
10x10
10x10

leaning lateral raise
10x10
10x10
10x10

preacher curls
50x10
50x10
50x10
50x10

DB row
35x10
35x10
35x10

Great workout as always!!! Im already hungry for Monday!

[Monika33]

Saturday Aug 29

2 hour endurance drill Roller Derby practice

Sunday Aug 30

HIIT on treadmill-15 intervals

Monday morning workout:

Incline bb press
55x8
55x8
55x8
65x6
75x6
75x6
75x6

rack chins
x10
x10
x10
x10
x10

High incline cable flye
30x6
30x6
30x5
30x3

undergrip pulldowns
40x6
50x8
100x6
100x6
100x6

Awesome workout I feel great!

Calorie change started sunday to 1400

[Monika33]

Morning workout:

Squat
55x10
55x10
55x10
65x6
75x6
95x6

single leg press
1 plate x6
1 plate x6
1 plate x6
1 plate+10 x6
1 plates+15 x6
2 plates x6

seated calf raise
65x6
65x6
65x6
65x6

toe extension
80x6
100x6
100x6
100x6
100x6

great workout, I really feel my legs!!! OH YEAHHHHH

Roller derby practice tonight, hits gonna be some hard hits!!

[Monika33]

Great bike ride to work and home!!

HAHA thats what happens when your car brakes down, but now I think I will do it more often !!!

[Monika33]

Morning workout:

Lying Squats
120x10
120x10
120x10
180x6
200x6
220x6

Machine Leg Curls
40x6
40x6
40x6

Single leg Extensions
40x6
40x6
40x6

Aducter
60x6
70x6
80x6

Always a great workout!

[Monika33]

Morning workout:

rack chins
x8
x8
x8
x8
x8
x8
x8

machine laterals
20x6
40x6
40x6

leaning laterals
15x6
15x6
15x6

lateral raise
15x6
15x6
15x6


incline db curls
15x6
20x6
20x4

DB rows
35x6
35x6
40x6

WOW, very quick workout done in 25 min

[belladiabla13]

keep up the good work! i love roller derby! my first job was as a floor guard at the skating rink!!! AWESOME!!

[C.Coronato]

looking good Monika! Keep it up!

[Monika33]

keep up the good work! i love roller derby! my first job was as a floor guard at the skating rink!!! AWESOME!!

thanks, haha i love it tooo a great way to take out my aggression


looking good Monika! Keep it up!


Thanks I will!

[Monika33]

Sunday- Drove 4 1/2 hours to Roller Derby Bout, It was out of control! Constant skating for 3 hours my favorite!!

Tuesday morning workout: BOY!! I was hungry!!

Squat
55x10
55x10
55x10
95x6
105x6
135x6 (form failed last 3 reps)

single leg press
1 plate x10
2 plates x6
2 plates x6
2 plates x6
2 plates x6

toe extension (slow descent fast acsent)
100x6
100x6
100x6
100x6
100x6

Strong workout!

[Monika33]

Morning workout:

rack chins
x8
x8
x8
x8
x8
x8
x8
x8
x8

undergrip pulldowns
100x6
100x6
100x6

machine laterals
30x6
40x6
50x6

db rows
40x6
40x6
45x6

hammer curls
20x6
20x6
25x6

preacher curls
55x6
55x6

lateral raise
15x6
15x6

Went up in most exercises today, Great workout!! Shoulder a bit sore still since Roller Derby bout but didnt seem to come into play!

[Monika33]

Wednesday- REST DAY

Thursday morning workout:

Lying Squats: Felt a bit weak today

120x10
120x10
120x10
180x6
180x6
180x6

leg curls

50x6
50x6
50x6

leg extensions

40x6
40x6
40x6

Aductor

70x6
80x6
80x6

Workout ended strong!!

[Monika33]

Sunday-Back to the grid iron with cardio!!

HIIT on Treadmill- 15 intervals
YOGA-25 min session

Monday-Morning workout

incline bb bench
55x8
55x8
55x8
95x1-extreme pain in sore shoulder
REST
75x6-no problem

db rows
30x8
30x8
30x8
40x6
40x6
40x6
40x6

incline cable flye
30x6
30x6
30x6
30x3
30x6

db curls
20x6
20x6
20x6

one arm db tri extension
15x6
15x6
15x6
45x6
45x6

WOW I was pumped!!!

[Monika33]

Evening workout:

LISS on treadmill-25 min

[ghost]

some pretty solid sessions Monika! Keep it up!

[Monika33]

Morning workout:

65x8
65x8
65x8
85x6
85x6
95x6
115x6
135x6

single leg press
1 platex6
1 plate +10x6
1 plate +25x6
2 platesx6

toe extension (slow decent explosive ascent)
100x6
120x6
120x6
120x6
120x6
120x6

Jello legs after workouts LOVE IT!!!!!!

Evening workout:

HITTIN hard with Roller Derby for 2 hours!!

[Monika33]

some pretty solid sessions Monika! Keep it up!

I have only just begun, thanks for keeping up with me!

[ghost]

I have only just begun, thanks for keeping up with me!

wouldnt have it any other way!

[Monika33]

Morning workout:

Lying squats
120x8
120x8
120x8
180x6
200x6
200x6

Leg curls
50x6
50x6
50x6

Single Leg extensions
40x6
40x6
40x6

Aductor
70x6
80x6
80x6

20 min workout today feels good!!!

[Monika33]

Morning workout:

undergrip pulldowns
50x6
50x6
50x6
100x6
100x6
100x6

DB lateral raise
20x6
20x6
15x6
15x6
15x6
15x6

preacher curl
55x6
55x6
55x6
55x6
55x6
55x6

incline DB rows
40x6

decine abs
x10
x10
x10

WOW really felt like a challange today but really worked the biceps!

Evening workout:

10 min walk on treadmill

[Monika33]

WOW what a crazy weekend?

Left Friday morning for a 12 hour ride for a Bout in Oregon

managed to workout in the morning and walk for 10 min on treadmill

Saturday night a hard hitting very tough derby bout

OMG That was a great workout!!! YAHOOOO, I could put on the hits all night!!

Sunday 12 hours car ride home!!

YAY glad to be back

[Monika33]

Morning workout:

incline bench
65x10
65x10
65x10
75x8
85x5
85x4
75x5
65x8
655x8

incline cable flyes
30x6
30x5
30x5

close grip overhand pulldowns
50x8
80x8
90x8
90x8

single arm overhead tricep extension
20x8
20x8
20x8
20x8

DB Row
40x8
40x8

db curls
20x8
20x8


I feel great! upset didnt get all my reps

[Monika33]

Morning workout:

Squat (deload)
65x10
65x10
65x10
85x8
85x8
95x8
115x8
115x8
115x8


single leg press
1 platex8
1 plate +20x8
1 plate +35x8
2 platesx8

seated calf raise (slow descent explosive ascent)
70 x8
70 x8

toe extension (slow descent explosive ascent)
120x8
120x8
120x8
120x8

Evening workout:

1 1/2 hour endurance roller derby practice

Not out of breathe feeling great all through workout and endurance training!!!

[Monika33]

Morning workout:

Lying Squats:

120x10
120x10
120x10
180x8
180x8
180x8

Leg curls:

50x8
50x8
50x8

Single leg extensions:

50x8
50x8
50x8

Aducter:

80x8
80x8
80x8

Always feel good after this short workout. Not to much not too little!

[Monika33]

Morning workout:

close grip overhand pulldowns
40x8
50x8
50x8
80x8
100x7
90x8

db laterals
15x8
15x8
15x8
15x8
15x8
15x8
15x8
15x8

alt db curls
20x8

db curls (together)
20x8
20x8
20x8

single arm overheard tricep extension
20x8
20x8
20x8

incline db curls
20x8
20x8
20x8

cable rows mid grip
50x8
50x8
50x8

Felt I could have bumped the weight up on a few but learning new form is more important!

Evening workout:

1.5 hour endurance roller skate training, 1/2 hour hitting action!

[Monika33]

Morning workout:

incline bb press
65x8
65x8
65x8
75x8
75x8
75x8
75x8
75x8

DB incline row
30x8
40x8
40x8
40x8
40x8

incline cable flye
30x8
30x7
30x5

med grip overhand pulldowns
50x8
50x8
50x8
60x8

Got almost all my reps in, felt stronger in cable flies
__________________

[BryanSmash!]

Lots of good work going on in here, keep it up!

[Monika33]

squat
65x8
65x8
65x8
75x8
75x8
115x8
115x8
115x8

single leg press
1 plate x8
1 plate +25x8
2 plates x8
2 plates x8

seated calf raise (slow decent explosive ascent)
70x8
70 x8
70 x8
70 x8
70 x8

Great workout!

Evening workout:

1 hour endurance and agility skating
1/2 hour hard hittin action and endurance skating

[Malloy1344]

I'll definitely be check in oni this Journey. You put some great volume into your session, I love volume!! haha

[BryanSmash!]

Nice leg day, that's alot of squattin!

[Monika33]

Morning workout:

Lying squats

120x10
120x10
120x10
160x8
180x8
180x8

Leg curls

50x8
50x8
50x8

Single leg extensions
40x8
40x8
40x8

Aductor

80x8
80x8
80x8

Great workout! hahaha trying to workout the soreness in my legs!

Something is working could hardly get my jeans over my quads this morning!

[Monika33]

I'll definitely be check in oni this Journey. You put some great volume into your session, I love volume!! haha

Me tooo! Love volume, Love weight!!!!


Nice leg day, that's alot of squattin!

Trying to get my quads to 21 inches, I might be getting close. OOOO not to mention SQUAT BOOTY

[BryanSmash!]

Trying to get my quads to 21 inches, I might be getting close. OOOO not to mention SQUAT BOOTY

lol nice! If your jeans are no longer fitting correctly, you know you're doing something right!

[daddyg]

Me tooo! Love volume, Love weight!!!!



Trying to get my quads to 21 inches, I might be getting close. OOOO not to mention SQUAT BOOTY

great work that made my legs sore just from readin

[Monika33]

lol nice! If your jeans are no longer fitting correctly, you know you're doing something right!

Moving on to the stretchy jeans for a bit, haha Im lovin it!


great work that made my legs sore just from readin

After the leg day on Thursday, the soreness has gone away!

[BryanSmash!]

Moving on to the stretchy jeans for a bit, haha Im lovin it!


lol nice!

[Monika33]

Morning workout:
overhand meduim grip pulldowns

50x8
50x8
50x8
60x8
60x8
60x8

alt db curls
20x8

incline db curls
20x8
20x8
20x8

lateral raises
15x8
15x8
15x8
15x8
15x8

cable rows meduim overhand grip
60x8
60x8
60x8
60x8

hammer curls
20x8

Workout once again was great!!! Great muscle stimulation

[BryanSmash!]

Gotta love a good mind muscle connection.

[Monika33]

Gotta love a good mind muscle connection.

I try to push everything aside and just focus on the gym! I am new at this only been training for a little over a year

[Monika33]

Morning workout:

incline bb press
65x10
65x10
65x10
75x8
75x6
75x5
75x4
75x5

db row
30x10
40x10
40x10
40x10

incline db curl (no alt)
20x10

over head single arm tri extension
20x10
20x10

incline cable fly
30x6
30x3

Quick workout low rest periods kinda took a toll on my reps

Evening workout:

3 hour endurance continuous skate

[BryanSmash!]

I try to push everything aside and just focus on the gym! I am new at this only been training for a little over a year

You've got great dedication for being so new to training. Three hours of skating in the afternoon after weights in the morning must take incredible focus!

[Monika33]

You've got great dedication for being so new to training. Three hours of skating in the afternoon after weights in the morning must take incredible focus!

haha or you can say Im crazy, I love to skate I cant help myself!! OOO but I felt it this morning and still managed another great workout!

[Monika33]

Morning workout:

Squat
65x10
65x10
65x10
75x10
75x10
75x10
95x10

single leg press
1 100 plate x 3 on weak leg
1 plate +20x10
1 plate +30x10
2 plates x10

toe extension
100x10
100x10
100x8

Complete Jello legs when done!!! I LOVE IT!

[BryanSmash!]

haha or you can say Im crazy, I love to skate I cant help myself!! OOO but I felt it this morning and still managed another great workout!

Hey if doing something you love makes you crazy, then who cares, right?
Way to gut out a leg day after all that skating!

[Monika33]

Hey if doing something you love makes you crazy, then who cares, right?
Way to gut out a leg day after all that skating!


HAHAHA Im an ANIMAL!! Gonna hit up legs again in the morning!

[BryanSmash!]

HAHAHA Im an ANIMAL!! Gonna hit up legs again in the morning!

Wow, that's brutal!

[Monika33]

Morning workout:

Lying squats:
120x12
120x12
120x12
180x10
180x10
180x10

Leg curls
50x10
50x10
50x10

Single leg extensions
40x10
40x10
40x10

Aductor
80x10
80x10
80x10

HAHAHAHA Favorite pants really wouldnt fit over the quads today!! Staying in the stretchy pants hahahaha!! I love it!

Afternoon workout:
1 hour roller derby training DEMO STYLE!

[BryanSmash!]

It a wonder you can still walk, let alone skate with all the leg work you do. Nice job!

[Monika33]

Morning workout:

meduim grip pulldowns
50x12
50x12
60x10
60x10
60x10
60x10

incline db curls (non alternating)
20x10
20x10
20x10

single arm overhead tri extension
20x10
20x10
20x10

lateral raise
10x10
10x10
10x10
10x10

meduim grip cable rows
50x10
70x10
70x10

alt db curls
15x10
15x10
15x10

leaning lateral raise
15x10


Great workout but I was spent after!!

[Monika33]

It a wonder you can still walk, let alone skate with all the leg work you do. Nice job!


I could have probibly ran!!! hahahaha

[Ricky P]

Just came across your Journey for the first time.... Looks like some serious work going on in here! I'm subbed up, looking forward to seeing more progress!

[Monika33]

Just came across your Journey for the first time.... Looks like some serious work going on in here! I'm subbed up, looking forward to seeing more progress!

OOOO its gonna get good, training has changed more cardio.

kicking this bodyfat to the curb!

Thanks for stoppin in!

[Monika33]

Morning workout:

incline bb press
65x10
65x10
75x6
75x10
75x10

cable a-flye
10x10
10x10
10x10
10x10
10x6
10x10

overhead cable extension
25x10
35x10
35x10

YAHOOO arms and chest feel great! Love the new wrinkles

[BryanSmash!]

What, no ten hours of skating afterwards lol? Nice job!

[Sage]

I could have probibly ran!!! hahahaha

No, actually you couldn't...

[daddyg]

Morning workout:

incline bb press
65x10
65x10
75x6
75x10
75x10

cable a-flye
10x10
10x10
10x10
10x10
10x6
10x10

overhead cable extension
25x10
35x10
35x10

YAHOOO arms and chest feel great! Love the new wrinkles

great work now u have to start wearing strechy shrits(hahaha)till next time keep it up

[Monika33]

What, no ten hours of skating afterwards lol? Nice job!

not this week!

No, actually you couldn't...

right!! it would be with a limp!!


great work now u have to start wearing strechy shrits(hahaha)till next time keep it up

hahaha very true!

[Monika33]

squats
65x10
65x10
65x10
95x10
115x10
135x8

meduim grip pulldowns
50x10
50x10
70x10
80x10

incline db curl
15x10
15x10
15x10

seated lateral raise
10x10
10x10
10x10

I feel like an animal!

[BryanSmash!]

Good work! It's amazing that you can punish the legs so often!

[Monika33]

Good work! It's amazing that you can punish the legs so often!

I am working toward 21 inch quads

[Monika33]

Morning workout:
incline bb press
65x10
65x10
75x10
75x10
75x8

DB flyes
10x10
10x10
10x10

lying tricep extension
45x10
50x10
50x10

My body really seems to be responding to the short workouts, always eager to do more then leave only to be even more hungry in the morning!

[Monika33]

Morning workout:

DB Rows
30x10
40x10
40x10
40x10
40x10

seated laterals
10x10
10x10
10x10

incline db curls
15x10
15x10
15x10

Leg press (feet together; low platform; push from toes)
2 platesx10
4 platesx10
5 platesx10
5 platesx10

toe extensions
120x10
120x10
120x8

Wow loving the new wrinkles in the workout!

Evening workout:

1 1/2 Roller derby hard hittin practice

[BryanSmash!]

I am working toward 21 inch quads

Nice, how far do you have left to go?
Shorter intense workouts leave me starving too lol.

[Monika33]

Cardio Morning:

Stepper for 35 min

School dance tonight gonna get DOWNNNNNNN!!!

[Monika33]

Cardio Morning:

35 min on the stepper

[Monika33]

Yahooo I love Sundays!!

Afternoon workout:

No soccer game today so I hit the Treadmill

Literally: HIIT on treadmill 15 intervals

Evening workout:

YOGA-25 min session

[Monika33]

Morning workout:

incline bb bench
65x10
65x10
75x10
75x10
75x8

DB flyes
10x10
10x10
10x10
10x10
10x10
10x10

incline cable overhead extension
50x10
50x10
60x10
60x10
60x10

[Monika33]

Morning workout:

Squats
65x10
65x10
65x10
75x10
115x10
135x6

incline db curl
15x8
10x10
10x10

seated lateral raise
10x10
10x10
10x10

incline DB row
30x10
40x10

Evening workout:

1.5 hour derby skate practice

[BryanSmash!]

Nice work, how did the set of 135 feel?

[Monika33]

Nice work, how did the set of 135 feel?

It felt great, I feel so strong, I finished remembering when I could only do one rep!

[sunny_max]

great job on those squats monika....keep up the good work.........

[Monika33]

great job on those squats monika....keep up the good work.........

Thanks for the support and stopping in, lots more to come!

[Monika33]

Morning workout:

Incline bb press
65x10
65x10
75x10
75x10
75x8

db flyes
10x10
15x10
15x10
15x10
15x10
15x10

lying tricep extension
45x10
45x10
45x10
45x8

Ab workout
-gorilla crunches
x10
x10
x10
-leg raises
x10
x10
x10
-crunches
x10
x10
x10

My body seems to be responding very will to all the workouts

[Little Z]

Solid session.. makes me wanna go hit the gym now!

[Monika33]

Solid session.. makes me wanna go hit the gym now!

I stay hungry for the gym!!!!

[Monika33]

Morning workout:
wide grip pulldowns
40x10
50x10
60x10
70x10
70x10

Leg press (feet together, low on sled...heels off sled, pushing with balls of feet, CT)
2 plates x10
4 plates x10
5 plates x10
6 plates x10
7 plates x10

incline db curls
15x10
15x10
15x10

seated lateral raise
10x10
10x10
10x10

seated calf raise
70x10
70x10
70x10

Evening workout:

1.5 hour hard hitting roller derby skate practice
__________________
Team Anti-Goliath

Don't focus on trying to do more sets, focus on doing more with the sets you have!!!!

ITS ALL ABOUT MOTIVATION!

**Support your local Roller Derby Girl**

O-Town Derby Dames FTW!!!

[BryanSmash!]

Nice workout, lots of bodyparts covered!

[C.Coronato]

Looking great monika! I like your no bullshit attitude towards getting it done.

[Ricky P]

Looking great monika! I like your no bullshit attitude towards getting it done.

x2

Lookin' good Monika! Keep workin' hard!

[Monika33]

Nice workout, lots of bodyparts covered!

Yep I feel it all over!!


Looking great monika! I like your no bullshit attitude towards getting it done.

It is only a matter of time, when I hit the stage in a year its gonna be out of control!! Thanks for stoppin in!! Cant wait to have another ABC out here!


x2

Lookin' good Monika! Keep workin' hard!

Thanks for the support!

[Monika33]

Morning Cardio:

35 min on the bike

[BryanSmash!]

When you planning to hit the stage Monika?

[Monika33]

When you planning to hit the stage Monika?

Not until 2011, still got bodyfat to remove, slowly but surely!

[BryanSmash!]

Not until 2011, still got bodyfat to remove, slowly but surely!

Good deal. Good luck on your journey!

[sunny_max]

Good deal. Good luck on your journey!

x2 good luck on your journey ........

[Monika33]

Good deal. Good luck on your journey!


x2 good luck on your journey ........

Thanks guys!!

[Monika33]

Morning Cardio:

35 min on bike

[Monika33]

Afternoon Cardio:

Great Soccer game

We are headed to the champianship game next week!!

Evening workout:

25 min YOGA session

[Monika33]

OMG just found out about an ANIMAL zip up!! I have to have one!

[BryanSmash!]

Congrats on the Championship game!
Is this the zip up your talking about?
http://www.bodybuilding.com/store/univ/animalzipup.html

[Monika33]

Congrats on the Championship game!
Is this the zip up your talking about?
http://www.bodybuilding.com/store/univ/animalzipup.html

Yep that's it, wow thanks!!! Its mine now!

[BryanSmash!]

Yep that's it, wow thanks!!! Its mine now!

Good deal!

[Monika33]

Morning workout:

incline bb press
65x10
65x10
65x10
75x10
80x10


DB flyes
15x10
15x10
15x10
15x10
15x10
15x10

lying tricep ext

45x10
45x10
45x10

Wow, I was hungry this morning. When the workout was over I couldnt believe it wanted more, haha gotta love the drive on a Monday morning. Cant wait for the gym in the morning!

[BryanSmash!]

Nice job on those inclines, hope you had a good breakfast lol.

[N. Motta]

Hey Monika, journey is looking great!! You've got the kind of work ethic that a few of my buddies should take to heart.

Did you skate in the roller derby this weekend in Layton?

[Monika33]

Hey Monika, journey is looking great!! You've got the kind of work ethic that a few of my buddies should take to heart.

Did you skate in the roller derby this weekend in Layton?

No that is Junction City Roller girls, I am with O TOWN derby dames!!

[N. Motta]

Ahhhh I see. Cool beans either way.

Great work again.

[Monika33]

Ahhhh I see. Cool beans either way.

Great work again.

I love roller derby!!!

Can't wait for the gym in the morning!

When we gonna do another ABC?

[N. Motta]

Shoot man, I swear people in Utah think that Animal is some kind of cult or something. I have been having the hardest time recruiting.

[Monika33]

Morning workout:

65x10
65x10
75x10
115x10
135x6

wide grip pulldowns
50x10
60x10
80x10
90x8
80x10

db lateral raise
10x10
10x10
10x10

incline db curls
15x10
15x10
15x10

Evening workout:

Gorilla crunches
x10
x10
x10

Leg raises
x10
x10
x10

LayingCrunches
x10
x10
x10

1.5 hour endurance skate training

Gonna be a good day!!!

[Monika33]

Shoot man, I swear people in Utah think that Animal is some kind of cult or something. I have been having the hardest time recruiting.

Is there anything I can do to help?

[Monika33]

Morning workout:

incline bb press
65x10
65x10
75x10
80x8
80x10

DB flyes
15x10
15x10
15x10
15x10
15x10
15x10

incline cable tri extension (5 camber machine)
50x10
60x10
70x10
80x10
80x10


Loving the tricep workouts!

[sunny_max]

nice workout monika....good weights on the incline press.....keep up the good work in here.....haha yeah love working on the triceps!!

[Monika33]

Morning workout:

leg press (feet together, pushing on balls of feet, heels off platform)
2 plates x10
3 plates x10
4 plates x10
5 plates x10
6 plates x10
6 plates x10

incline db curls
15x10
15x10
15x10

seated lateral raise
10x10
10x10
10x10

seated calf raise
70x10
70x10

db rows
35x10
40x10
40x10

Feeling great!

Evening workout:

Roller derby Hard hitting practice on skates 1.5 hours

Gonna try to get an ab workout in!! Ill keep you posted.

[Monika33]

nice workout monika....good weights on the incline press.....keep up the good work in here.....haha yeah love working on the triceps!!

I'm hittin it harder and harder everyday!

[BryanSmash!]

6 plates on the leg press? Nice!

[daddyg]

drop by to see how u were doing and wow u are kickin some butt nice work addin more weight bet u arent wearing those stretchypants anymore(hahaha)keep up the good work.

[Monika33]

6 plates on the leg press? Nice!

FEEL THE BURN!!!! Roller derby tonight!


drop by to see how u were doing and wow u are kickin some butt nice work addin more weight bet u arent wearing those stretchypants anymore(hahaha)keep up the good work.

HAHA that is the only thing that will fit, havent broken down and bought a larger size pant yet! HAHAHA

[BryanSmash!]

FEEL THE BURN!!!! Roller derby tonight!


Hit em hard and have a great time!

[daddyg]

dont know if it will help i had to switch to loose/ comfort fit levis dont know what they have for women they fit the waist fine and plenty of room for the legs.u keep up the great work cuz it all pays off .

[Monika33]

dont know if it will help i had to switch to loose/ comfort fit levis dont know what they have for women they fit the waist fine and plenty of room for the legs.u keep up the great work cuz it all pays off .

Thanks for the info Im gonna google it and see what they have, I currently have levi's that are more comfortable then most.

[Monika33]

Morning cardio:

35 min on the bike

BOOO wasnt able to make it to Derby last night school ran over then kids kept me busy!!

I really miss it when I cant go but.... made it to where I was very hungry once again for the gym this morning!

[sunny_max]

very good you still making time for the gym monika.......sucks you missed out on derby.....keep up the good work in here.......

[Monika33]

i sleep at night because it makes the gym time come faster!!!!

[BryanSmash!]

i sleep at night because it makes the gym time come faster!!!!

lol, now THATS motivation!

[Monika33]

Morning cardio:

35 min on stepper

YAHOOOO soccer game in the afternoon Semi finals

I scored we won! I am so excited!!

WHAT A GAME!!

[BryanSmash!]

Congrats!

[daddyg]

congrats on the win

[Monika33]

Afternoon cardio:

Champianship soccer game- I didnt play much but booo we lost 1-0, we are second place winners!

HIIT on treadmill- 15 intervals

[Monika33]

Morning workout:

incline bb press
65x10
65x10
75x10
80x10
80x6


DB flyes
15x10
15x10
15x10
15x10
15x10
15x10

lying tricep extension
45x10
45x10
45x10

decent workout, felt a bit tired today. HUMMMM long weekend of celebrations!

[Monika33]

Congrats!


congrats on the win


Thanks for the support!

[BryanSmash!]

Sorry to hear about the loss. You'll get em next time!

[Enforcer]

My journey is beginning with a great start, now that I have the basics. I am ready to resculpt my body into what I have always wanted it to be healthy, fit, and full of energy.

I love sports and began playing soccer, taking Muay Thai, and Roller Derby. Just to add fun into my workouts. Use muscles that hadn't been used in a while. I am having the time of my life. My drive for fitness is stronger than ever.

I found out about this site when I went to The Cage at the Arnold Classic. I met Vinny, House, and Hola Bola at the ABC in Columbus, OH.

I like to move weight, I have my Animal shirt soooo...

I'm gonna throw my weight around.

WATCH ME GO! IM AN ANIMAL!!!

Great opening post, always good to see the female Animals in action. Wishin you all the best with your training, any ?'s about ABC's or anything else along the way, feel free to shoot me a PM.

[Monika33]

Morning workout:

squat
65x10
65x10
75x10
95x10
115x10
135x10

YAHOOOOO PR- I have been waiting to hit 10 reps for a year with this, thru surgery and injury I have finally hit it!!! HAHA now the ANIMAL will come out and go higher!

pulldowns wide grip
40x10
50x10
70x10
90x6

incline db curls elbows out
15x10
15x10
15x10

seated db lateral raise
10x10
10x10
10x10

What a great day in the gym!!!

Evening workout:

ABS and some more abs

1 1/2 hour roller derby skate training!

[Monika33]

Sorry to hear about the loss. You'll get em next time!


Its cool, I WILL get it next time!!!

HAHAHA but my pics in the paper

[Monika33]

Great opening post, always good to see the female Animals in action. Wishin you all the best with your training, any ?'s about ABC's or anything else along the way, feel free to shoot me a PM.


Thanks for the support

[BryanSmash!]

Its cool, I WILL get it next time!!!

HAHAHA but my pics in the paper

Good deal! Frame that pic too!

[Monika33]

Morning workout:

incline bb press
65x10
75x10
90x6
80x7
80x6

DB flyes
15x10
15x10
15x10
15x10
15x10
15x10

lying tricep extensions
45x10
45x10
45x10

Shoulder was sore and feeling very strange this morning,felt it a bit during entire workout!

Unable to do abs yesterday BUT>>> will change that!

Roller derby was amazing as always 25 laps in 4 min 43 sec YAHOOOO!!!

[Monika33]

Morning workout:

leg press (feet together, heels off platform)
2 plates x10
3 plates x10
4 plates x10
5 plates x10
6 plates x10

incline db curls (elbows out)
15x10
15x10
15x10

seated DB laterals
10x10
10x10
10x10

incline DB row
30x10
40x10
40x10

Great workout!

Evening workout: 2 hours hard hitting roller derby skate practice

[BryanSmash!]

Nice work Monika, hows the shoulder holding out?

[Monika33]

Nice work Monika, hows the shoulder holding out?


Shoulder seems to be doing ok, Must have hit someone in roller derby a bit wrong. But is all goooood now!

[Monika33]

Morning cardio:

35 min on bike reading a great book!

Having a hard time getting to Derby practice on thursdays with school, darn I miss it the next morning! Gonna hit up more derby on Monday!

Also gonna do some abs tonight!!!

[Monika33]

No workout today!!!

Lots of walking up and down parade route, but great time with kids!!!!

[Monika33]

Evening workout:

HIIT on treadmill- 15 intervals

Felt awful all day but.... had to get a workout in!

Always feel better when that is done!

[Monika33]

Morning workout:

incline bb press
65x10
65x10
75x10
80x7-hit the bar could have gotten more DARN!!!

DB flyes
15x10
15x10
15x10
15x10
15x10
15x10

cable overhead extensions
50x10
70x10
70x10
70x10

Felt strong all the way thru

Evening cardio changes added to monday

2 hour steady endurance skate training

[BryanSmash!]

Lookin good in here Monika, glad you're feeling better!

[Monika33]

Lookin good in here Monika, glad you're feeling better!

Thanks

[Monika33]

Morning workout:

Squat
65x10
65x10
85x10
135x10
140x5
YAHOOOOO another PR

pulldowns (wide)
50x10
80x10
90x6
90x7

lateral raises (seated)
12x10
12x10
12x10

incline db curls
15x10
15x10
15x10

WOW I feel amazing!!

Evening workout:

1 hour endurance roller derby training

[N. Motta]

Hell yea Monika! Way to smash through and get that PR!!!

Keep it up.

[Monika33]

Hell yea Monika! Way to smash through and get that PR!!!

Keep it up.

Thanks!!!

Its the ANIMAL in me!!

[BryanSmash!]

Nice PR Monika, congrats!

[Enforcer]

Morning workout:

Squat
65x10
65x10
85x10
135x10
140x5
YAHOOOOO another PR

pulldowns (wide)
50x10
80x10
90x6
90x7

lateral raises (seated)
12x10
12x10
12x10

incline db curls
15x10
15x10
15x10

WOW I feel amazing!!

Evening workout:

1 hour endurance roller derby training

Congrats on the PR. Those are some impressive numbers. Always great to see a female hitting a plate on each side while squatting.

[Monika33]

Morning workout:

incline bb press
65x10
65x10
75x10
80x6
80x7

DB flyes
15x10
15x10
15x10
15x10
15x10
15x10
Superset with ABS
hanging gorilla crunches
x10
x10
x10
Decline abs
x10
x10
x10

lying tricep extensions
50x10
50x10
50x10
50x10


I LOVE THE GYM!!!

[Monika33]

Nice PR Monika, congrats!

Lots more of those to come!!


Congrats on the PR. Those are some impressive numbers. Always great to see a female hitting a plate on each side while squatting.

OOOOO YEAHHHHH!!! Keep em comin!!

[Monika33]

Morning workout:

DB Row
35x10
40x10
40x10
40x10

leg press (on the balls of feet, heels off platform, low sled, feet together)
2 plates x10
3 plates x10
4 plates x10
5 plates x10
6 plates x10
7 plates x10
7 plates x10

need to work on my form more FOCUS!!!!

seated lateral raise
12x10
12x10
12x10

incline db curls
15x10
15x10
15x10

Feels good!!

Ready for roller derby tonight!! BRING IT ON!

[mcbeast]

Lookin good in here..

You got me worried for a second..Today is the 12th! If it was the 13th I would be in major major trouble, should be at work!

Hows that lower back treatin you?
Keep up the hard work.

[Monika33]

Lookin good in here..

You got me worried for a second..Today is the 12th! If it was the 13th I would be in major major trouble, should be at work!

Hows that lower back treatin you?
Keep up the hard work.

OOOOPPSSS!! My bad want the week to hurry up I guess, I am feeling wonderful. I still limp alittle when running, that will take time. BUT>>>> it doesnt hurt!

[BryanSmash!]

Nice work Monika! How'd the derby go?

[Monika33]

YAYYYY got the date right!! hahaha its the blonde in me!

Morning cardio:

35 min on stepper-stepped it up alot today feel great!

Last night derby practice was amazing another PR

25 laps in 4 min 14 sec

[Monika33]

Morning cardio:

35 min on stepper

[Monika33]

Morning cardio:

HIIT on treadmill-15 intervals

Attempted to do YOGA but I have a very sore ab muscle that prevented it DARN

Time for recovery!!

[Monika33]

Morning workout:

incline bb press
65x10
65x10
75x10
80x9
80x5

DB flyes
15x10
15x10
15x10

overhead cable tri extension
50x10
60x10
70x10
70x10


Good workout!

[Monika33]

Monday night great cardio workout 2 hours endurance skating dodge little kids and scooters but beating all the eighth graders in a race!!!!

Well....

since the opener of the gym decided to sleep in this morning and mess with my emotions, I had to workout at lunch but... of course it was great!!!

Afternoon workout:

Lying Squats-because my spotter was unavailable
140x10
160x10
160x10
180x10
180x10

Pulldowns (wide grip)
50x10
80x10
90x8
90x7

Lateral Raises (seated)
12x10
12x10
12x10

Incline DB curls
15x10
15x10
15x10

Evening workout:

Hard Hitting roller derby session

[BryanSmash!]

Nice work Monika, way to out skate the kids!