Vital Stats
Name: Dee Dee Abbott
Email: msweenydog@gmail.com
Bodyspace: msweenydog
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After: |
Why I Got Started
I twirled a baton from the age of 2 to the age of 20 and it was easy for me to stay in shape. As I got older, my life revolved around my family and exercising was the thing furthest from my mind. After our second child in 1997, my workouts were sporadic. I just couldn't get into the mindset.
That lack of motivation led to a pear shaped body that was all trunk. When my husband and I reached our 40s, we finally looked into the mirror and certainly didn't like what we saw. I was a 5-foot 135-pound woman with flabby arms and saddlebags for hips and my husband was a 5-foot-8, 235-pound heart attack waiting to happen.
We desperately needed a change. My husband and I decided we needed to seek a healthier way of living. We were able to slim down a little on our own, but it wasn't enough. As my husband began researching for different programs and diets, he found Bodybuilding.com.
We loved the blogs, workout routines, diets and the "real people" transformations that we saw. It gave us the motivation that we needed to put health as a priority. The actual body transformation was a bonus. Our 22-year marriage is young again. We have so much more energy to get out and live life.
How I Did It
We started with the Lee Labrada 12 Week Lean Body Trainer. My husband has always been a fan of Labrada and thought this would be a great way to train not only our bodies but also our actions. It taught me how to stock the pantry and cook healthier foods.
We began eating healthier, and made a pact that no matter what, working out would be a priority for our day. The plan was simple and very basic. We missed one gym day in 12 weeks due to it being closed on Mother's day. We didn't let that stop us, we went out to the track and ran.
We have integrated fitness into every aspect of our lives. We firmly believe that our bodies are temples created by God, and by all means we plan to keep it that way.
Supplements
Morning:
-
Multivitamin
1 serving
-
USPLabs OxyElite Pro
2 caps
Pre Workout:
-
USPLabs Jack3d
1 scoop
Intra Workout:
-
SciVation Xtend
2 scoops
Post Workout & Before Bed:
-
Gaspari MyoFusion
1 scoop
Diet
I eat a lot of fresh vegetables and fruits, short grain brown rice, lean beef, chicken, and yams. I eat 5-to-7 times per day every day, using a combination of the food listed.
Meal 1: Post AM Cardio
-
egg whites
4
-
oats (prepared)
1/2 cup
Meal 2:
-
non-fat yogurt
4oz
-
strawberries
1/2 cup
Meal 3:
-
grilled chicken breast
4 oz
-
short grained rice
1/2 cup
-
baked sweet potato
1/2 medium
Meal 4:
-
grilled chicken breast
4 oz
-
short grained rice
1/2 cup
-
baked sweet potato
1/2 medium
Meal 5: Post Workout
-
multi-source protein
1 scoop
Meal 6: Before Bed
-
grilled chicken breast
3 oz
Other Options:
1 scoop multi-source protein -
vegetables (green beans, broccoli, salad)
1/2 cup
Training
This is a one week example that changes frequently.
Day 1: Back/Biceps
Underhand Cable Pulldowns
1 warm-up set of 8-10 reps
3 sets to failure in 8-10 repsWide-Grip Lat Pulldown
1 warm-up set of 8-10 reps
3 sets to failure in 8-12 repsOne-Arm Dumbbell Row
1 warm-up set of 8-10 reps
3 sets to failure in 8-12 repsRomanian Deadlift
1 warm-up set of 8-10 reps
3 sets to failure in 16 repsHammer Curls
1 warm-up set of 8-10 reps
3 sets to failure in 18-20 repsMachine Preacher Curls
1 warm-up set of 8-10 reps
3 sets to failure in 14-16 repsClose-Grip EZ Bar Curl
1 warm-up set of 8-10 reps
3 sets to failure in 8-10 repsJogging-Treadmill
20 min
Day 2: Legs
Superset:
Leg Extensions
3 sets to failure in 18-20 reps
Seated Leg Curl
3 sets to failure in 12-15 reps
Superset:
Hack Squat
4 sets to failure in 50 reps
Standing Leg Curl
4 sets to failure in 18-20 reps
Jogging-Treadmill
20 min
Day 3: Cardio Only
Jogging-Treadmill
20 min
Day 4: Chest/Triceps
Dumbbell Bench Press
2 warm-up sets of 8-10 reps
2 sets to failure in 6-8 repsDumbbell Flyes
1 warm-up set of 8-10 reps
2 sets to failure in 8-10 reps
1 drop set to failureIncline Cable Flye
1 warm-up set of 8-10 reps
2 sets to failure in 8-10 reps
1 drop set to failureCable Crossover
1 warm-up set of 8-10 reps
2 sets to failure in 8-10 reps
1 drop set to failureTriceps Pushdown
1 warm-up set of 8-10 reps
2 sets to failure in 16-18 reps
1 drop set to failureReverse Grip Triceps Pushdown
1 warm-up set of 8-10 reps
2 sets to failure in 16-18 reps
1 drop set to failure
Triset:
Lying Triceps Press (to forehead)
3 sets of 7 reps
Lying Triceps Press
3 sets of 7 reps
JM Press
3 sets of 7 reps
Jogging-Treadmill
20 min
Day 5: Shoulders/Calves
Smith Machine Overhead Shoulder Press
2 warm-up sets of 8-10 reps
3 sets to failure in 6-8 repsStanding Palm-In One-Arm Dumbbell Press
1 warm-up set of 8-10 reps
2 sets to failure in 8-10 reps
1 drop set to failure
Superset:
Side Lateral Raise
1 warm-up set of 8-10 reps
3 sets to failure in 12-16 repsSide Lateral Raise (behind the back)
3 sets to failure 12-16 reps
Dumbbell Shrug
1 warm-up set of 8-10 reps
3 sets to failure in 12-20 repsDumbbell Shrug
1 warm-up set of 8-10 reps
7 sets of 12-16 repsSeated Calf Raise
1 warm-up set of 8-10 reps
3 sets to failure in 12-20 repsSmith Machine Reverse Calf Raises
1 warm-up set of 8-10 reps
3 sets to failure in 12-20 repsJogging-Treadmill
20 min
Day 6: Cardio Only
Jogging-Treadmill
20 min
Day 7: Rest
Lee Labrada's 12 Wk Daily Trainer
Lee Labrada's 12 week training program is for you! Men & women, beginner to advanced -achieve the lean body of your dreams with fitness expert Lee Labrada!
Get Started Today!Suggestions for Others
My husband (workout partner) and I have been married for 22 years and I know for a fact that I wouldn't be doing this successfully without him. Find a workout partner and motivate each other to keep going.
Don't spend time on the negatives - find small successes and celebrate. Hold each other accountable and continue to strive for something more. In time your body will crave the healthy foods and endorphins you get from exercising.