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Re-gaining control. It's on like Donkey Kong

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Quick update*


I saw my surgeon last week and was given clearance to "test the waters" in the gym- basically start doing light leg stuff- limited ROM leg press no weight for now, extensions, that sort of thing. No squats still, but I can tell how weak I am so Its for the best really.


unfortunately, school has me beyond stressed out since I'm trying to get everything done I need to in order to graduate with my MA in 3 weeks. so the gym is on hold somewhat, essentially trying to go at least 1-2X's a week but worrying more about school stuff.


speaking of school- Baltimore VegFest will be held on my schools campus so that's exciting! =)

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  • 3 weeks later...

Workouts and diet have both been crap!

Since school finished this week I figured I'd get back on track. No more stress over graduation. But of course all that stress ( and poor exercise/diet) put my immune system to the test and now I have a cold

I'm taking it easy for a few days and getting my diet somewhatit check. I'll see how I feel and am shooting to go back to the gym Wednesday if Im up to it. I graduate Friday and want to be well for that.




In other news I think this is my last week of pt so I can start training with my new coach asap- think I'll wait until we get back from the UK.

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  • 2 weeks later...

You can officially call me Ashley Boss, MA! =D


seriously though, I'm done with school and on the hunt for a job. Now that school is out I'm back in the gym 5x's a week and have added 30 mins of cardio at the end of my sessions as well as some stretching-still need to up the stretching time. Diet is also getting back in order- no more sweets, alcohol or anything fried except for the occasional cheat.


This week was my first official week that I was cleared to do leg stuff- tuesday I did hams and glutes and friday I will do quads and glutes.



Here are a few photos to show some progress.

the photos on the left are prior to my 1st show

middle- a few weeks before the show

last pictures are current


I've gained a considerable amount of body fat, especially in my lower body, but thats what ya get when you combine hip surgery, no leg workouts for months, stress, eating like crap and not doing much for cardio.


Hoping to start working out with a trainer soon- and of course always working on editing the diet to see what works for me.



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Week 2 back at training legs (and 5x's a week in the gym). I think I may have over done it a bit last week- my hip is a bit sore today (of course I worked my quads a bit so that may have something to do with it). Also, while it was good, I could barely move properly after my leg workouts last week despite foam rolling.


Also, I met with my new coach/trainer today who will help further rehab my hip (and other injuries) plus write a program for me in preparation for figure. He's awesome and definitely knows what he's talking about: http://nicktumminello.com/

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  • 1 month later...

I haven't posted in awhile: here's what I'm up to.

Working out with Nick Tumminello (if you don't know who he is, google him). He has me on a 2 week "break in" program. Essentially it is a more intense version of my physical therapy. We are working on getting my legs back up to par and used to working out again. So far so good, I notice each time that I'm able to do each exercise better. Also, I've been really good about doing each of my stretches given to me by my physio. and have been bringing my foam roller to the gym so I am warm while I do it.


Here is the 2week program Coach has me on:

Ashley Boss – 6-30-11 Workout

Goal – Gain Muscle

Injuries/ Limitations – Hip

Theme – Break In Program

Length – x2 weeks

Frequency – 4-5x per week


Day A – UB Pulling + Legs

1a. 1A CBL Row (standing Tall but slightly sqautting) 3x12

1b. Rev Lunges 2x 20

2a. TRX Row (using smith machine instead) 3x 15

2b. RFESS 2x 12-14 es (one leg on bench)

3a. Rear-Delt Fly 2x15

3b. 1L Pumps 2x20

4. Pallof Press 2x 15 es (with a cable, pump from your heart. works hips and abs)


Day B – UB Pushing + Glutes/Hams

1a. Band Chest Press (spilt stance) 3x20 (x10 es) (doing a standing shoulder press instead)

1b. Anterior Lunges 2x 16

2a. Push Ups (HOB) 3x max (-2)

2b. 1L Reaches 2x 15 es (working on those legs and balance)

3a. Front+Side Delt Fly (Alternate) 2x20 (x10 e)

3b. 1L Hip Bridges (floor) 2x20-25

4. Hands Free Side Plank 2x 10-15 es



Also, working on that bulking/clean diet thing....as always.

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haha! yea, I'm not great at keeping this up to date (i'll try to be better).


Thanks MaryStella! after seeing some of his other clients (pro figure girls, NFL and NBA players) I'm stoked to see the changes it brings in my physique.


Talked to my coach and we will stick with the routine I posted above for 3 weeks. I uped my cardio a bit this week to around 30-40 mins. My in-laws are in town starting today and I will try my best to make it to the gym early morning (wish I could afford one closer to my house).


My TOS has been acting up a lot this week and I therefor my neck (left side) and shoulder are in constant pain. I'm doing my stretches I learned in physio and am icing it. unfortunately TOS is something I will always live with (and therefore will almost always have to pain and will have to alter my workouts to accommodate the pain).



not workout related:

I've been applying to jobs like crazy since graduation (10 or so thus far) and no bites yet. Hell I even applied to Toys R Us to make some money in the mean time and they wont even hire me! starting to really stress me out since I owe quite a bit of money (credit cards, student loans...)

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  • 2 weeks later...

Still no job yet- I've applied to about 20 now. I did come across one that I really wanted (Child Life Specialist at a Hospital) and found out that I need to complete an internship and stuff before certification (which is required for the position). So I've been thinking about pursuing it and finding a few part-time jobs in the meantime so I can do the required volunteering to be accepted into the internship at Hopkins.


Workout related-

I'm watching my parents house for a few weeks and therefore I'm a bit too far to drive to my gym everyday. Luckily, my dad has a semi-gym in the basement and has just about everything I need. I've been sticking to the above posted program and will change it up next week when I meet with my trainer again.



I've enlisted the help of Kelly Lynn Nauyokas (who is awesome by the way!!) with a bulking diet. I will post more about that later- but essentially I am eating more rice and beans and fibrous veggies. I've uped my protein to about 30 grams at each meal (hello True Proteins, lol) and cut the bananas out (but sticking with an apple a day). Because I'm at my parents and have little money at the moment I'm eating as close as possible to this diet, once I get home and back into my routine it should be 100%

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  • 2 weeks later...

So a bit has changed since I last posted. I have a part time job (not the greatest...but I am desperate for the money to pay off some serious debt..which has me beyond stressed! add that to not finding a full time, well paying job it's really made me a bit depressed and has had a bad impact on my motivation in and out of the gym).


The part time job has me working sporadic days and hours...usually 2-3 days a week each about 12 hour days. I quit my old gym and joined one in the City to save on the gas money and to make it more convenient to get to. On the plus, this gym has more to offer (like a pool). I'm still getting used to where things are in this gym-- the equipment isn't as new, but it works. Still not sure about the people that workout there...seem to be a few assholes (but I guess you get them in any gym, lol).


My coach also changed my program, more focus on gaining strength (and muscle) then rehabbing at this point.


WORKOUT A - Legs/Calf/Abs



Band Pallof Press


Split Squat (same leg)

SB Crunches w/ reach


1L Squat Pumps w/ DB's

SB Roll Out


Leg Extensions

Calf Raises


WORKOUT B - Pulling / Biceps


Lat Pull Downs (Neutral grip)

1L Anterior reach


1A DB BO Row


Compound Row

T-Rolls (no push up) - we're working on spreading my scapula and strengthening my shoulders


DB Biceps Curl

Rear-Delt Flys


WORKOUT C - Push/Tri's /Hips


SB DB Press

Miniband Lateral Shuffle


Box Push Ups + Hand Step ups3x1-3 + 20-30sec (again with the shoulders and scapula)

DB Anterior Lunges (same leg)


DB Lateral Delt Raises

Trceps Extensions


Bench Hip Thrust

Skull Crushers


Basically I do 4-5 days/week- 5 days on 5 days off- my choosing, I pick up where I left off. Example, A B off C A B off start again with C..you get the drift


Still doing the diet (Getting a package from TrueProtein today), I'll be taking some up-to-date photos today and will post them.


My coach suggested taking creatine Monohydrate...and thoughts on this from anyone is appreciated. Also what brands do you use?

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Took some photos and will post them asap. We have to flea bomb the house today so we'll be taking our boys hiking (if it isn't pouring) for the day.


I've found that the gym is much less crowded on the weekends- which is nice! I did my A workout yesterday. I think I have a tight Psoas muscle, my right ab is beyond painful and I did something funny to my left hip flexor/quad. While I was doing split squats I was having a shooting pain. weird. Glad my B day has no legs in it!

Did some RDLs too- which feels great since the surgery. My hamstrings were twitching away =D


Does anyone else truly love the feeling you get doing a calf raise?

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Well if nothing else taking creatine has a ridiculous placebo effect. Most of my lifts have gone up...5lbs up on rows, over head presses, dumbbell presses, 10lbs or so on lunges, quad ext up to 115. gonna go up 5 more plbs in most upper body exercieses except for biceps. oh im also curling 10lbs more o dumbbell. i mean i have also been really focusing on goin gheavy ause im bulking and eating tons more and more protein...try it during a bulk and see what u think. ....

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  • 4 weeks later...

Still rocking it in the gym =) I'll be changing it up again this week. The program will include a push day, a pull day, and a lower body day. I'll have a "primary" set to perform (such as lat pull down) each day- this set will be the same each week but my goal will be to outdo my previous performance. These will also be performed doing a 7-4-7 (the 1st 7 mid/heavyweight, 4- move the weight up 1- then the last 7 move the weight down 1 from the 1st 7. The 7-4-7 is one set.) My other sets those days will change each week (number of sets, weight range, etc.).


anyhow, I wanted to post a few of my new favorites.


Pallof Press


side step with mini-band


Anterior Lunge--people at the gym with think you are doing something wrong...but they're missing out!!



Compound Row


Sumo RDL- the best video I could find of this. Just about every other video I found was labeled RDL- but was actually just a sumo deadlift.

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haha! I just did some regular squats the other day. The first real attempt since the surgery. I actually was surprised at how deep I was able to go- not too heavy, but that's not really my main focus on those at the moment.


I'm able to go a bit heavy on the sumo RDLs though. I tried changing up my grips (alternate hands) but everything but standard felt funny. Kind of like front squats..always awkward!

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