Katrina Roundtree Figure/Runner Gal

Sick again...No cold will destroy me and my plans...LOL

2011-03-27T14:40:00.000-07:00

Thursday I was feeling sick...so i went home after the gym and rested for a couple of hours! Then off to the gym for back, cardio and abs.
pull ups unassisted- 12,10,10,8,8 (struggled the last set)
lat pull downs 4 sets of 35,50,65,35
closed grip pull downs
standing closed grip pull downs 4X25
seated row 60, 70, 80, 60- 15 reps each
bent knee dead lifts 4 sets of 90, 90, 110, 110
Nautilus machine-30 min

I was exhausted after working out and felt that cold kicking through so limited my cardio- came home and stretched with abs! Practiced quarter turns in my heels for 30 min

Friday...overslept- no am cardio! After I picked my son up...had a fever, so went home, took meds, then did cardio to sweat it out and practiced stage walk in the living room

Saturday...Felt terrible, but my son got up early and I was dragging! We ate and finally got to the gym... Totally wasn't feeling it! My son said he wanted to go to Bally's...ha that was a first! Off we went!
Leg Day

Single leg squats with 30 reps 50lbs 4 sets
then 30 reps 70lbs -4 sets

Leg extensions- 5 sets each leg 25-35lbs

single leg squats again
squats
single leg lunges

standing claf raises

standing hamstring curls

drenched with sweat...felt tired and weak

Picked my son up from the kids club in the gym because it closed at 1 and then I practiced in my heels until my son got tired of watching me 30 min!

I felt so crappy...took meds and relaxed for a bit...movies and dinner with my son! Then late night cardio and practice posing

Sunday-Overslept...Practice Posing, Cardio, in house workout-shoulders, pushups, abs, biceps and tris!

Hopefully tomorrow I will get in AM cardio and hit the gym after work!

6 weeks out!

"Inner strength comes out of struggles, defeat, and pain which leads to the motivation to keep on pushing and not GIVING UP!!!" -ME

Ha..I am posting twice in a week...progress

2011-03-23T18:38:00.000-07:00

Ok, so Monday my son was not feeling well...coughing and tired so I did not go to the gym. I did a home workout. Abs, cardio on the sprint master, chest, back and calves.

Tuesday...I was a mad woman...lol! So what if I spent almost 4 hours in the gym. Ok, I did 30 min of practice in my heels-just quarter turns- I need my big old quads to pop! THen I did biceps, tris, and shoulders for about an hour. Then it was off to Tae bo for an hour, then I practice in my heels for an hour and 15 min. I did quarter turns and my stage walk over and over again! I guess the other 15 min rest of the time was spent on constant bathroom breaks, chatting with a few gals in the locker room, and someone said they noticed I have been getting leaner and what my diet/workout was like. Not getting my head all blown up because someone says I am getting leaner. At the same time, I like my progress so far and am hoping I stay on track :-) BEAST MODE!

Wed...My son was sleepy and still coughing so I did a in home workout again...cardio, practice in heels, lower back, abs, chest lunges-legs! The gym is great, but I am learning to put my bands, sprintmaster, and living room carpet to use...NO EXCUSES to Get it in and Get it done!!

Tomorrow... I plan to get up in the morning for AM cardio! After work I have to get my car looked at then it is off to the gym. I am hoping to lift before Tae Bo class. Back, shoulers, abs, practice in heels and more cardio...Yes, I am leaning out and dropping weight, but know I have so much work to to do. I am loving my fish, veggies, and eggs for the moment :)

"If GOD doesn't give me what I want, it isn't what I need!!!"

I seem to post every 5-6 months...ha 7 weeks out!!

2011-03-20T19:35:00.000-07:00

Ok, OK, OK...7 weeks out for sure and maybe 6 weeks out from my first show of the season!!! So excited, but also very anxious. I am at my comp weight from last season already...wow! But not too excited yet...lol! Well I have increased my cardio...starting two a dayers and will increase to three a dayers for spring break! We shall see! I might try to post a pic or two during the week...Hey I need motivation anyway I can get it! My son has hard and defined quads and he is only three...so that is another motivation-to get quads like my three year old...LOL!!! Well anyhooo I talked to one of my figure friends Q who is also doing the show! We talked for a long time and it was good to talk it out! I have been stressing about work, but did cardio three times yesterday and twice today, so I am a little better now!! SO much going through my mind...work, my son, dieting, training, updating my website...the list goes on!

Well, going to try to post on this everyday or every other day! We shall see how that goes!

Anyhoo...my workout from last week
Sunday-Indoor full body workout and practiced in my heels two hours
Monday-My son cooperated and went to the Kids club so I could hit up the gym
Back, shoulders, bis and 20 min cardio
Tuesday-Cardiokickboxing class and practice in my heels, tris and chest
Wednesday-Off, practice in heels
Thurday-45 min long run shoulders
Friday-Rest
Saturday- 2 hr run, gym- legs-crazy workout, 20 min interval on treadmill-high intensity, practice in heels 20 min, home workout-legs, abs, lower back, and more practice in heels!
Sunday (today)- 45 min long run, bis, tris, shoulder, 20 min cardio-high intensity

Tomorrow- not sure if I will hit the gym in the afternoon because my son was a little sick this weekend! He is a trooper though :-) My goal is to get up in the morning for cardio, lower back, more shoulder work!

"Life is what we make it, always has been, always will be." ~Grandma Moses

New day, new start, new school year...

2010-08-09T14:39:00.000-07:00

Hey! Well I haven't blogged in forever...I need to get better at that! Ok, well so much has happened since last March...lol! I finished my first year teaching in DC again. I taught in DC from 2002-2006, then taught in Fairfax for three years and back to DC! It was stressful and an adjustment to go back, but I made it through and will be going back to the same school in about one week!

I competed in just 2 figure shows this year! WOW...I just realized that I have been competing in figure since 2004-six years and have competed every year! Can't tell ya how many shows i have done...just a lot! (when I was pregos in 2007 I competed in two shows and I competed in 2 shows 2008-7 and 9 months after having my son who is 2 years now) That is a lot. Well I competed in a Musclemania show last May in DC and in The Grand Cayman, IFPA pro show in June 2010! I was planning to do a bodybuilding show and compete this Fall for figure, but not feeling it mentally. I am planning on doing races to stay in shape and might hit the stage again in the Spring...We shall see :-)

Summer has been uneventful, but I am very grateful and blessed! Looking at things more positive and learning that everything truly happens for a reason. I am so excited that my two year old is toilet trained...YAY! I am moving in a little over a week and am making changes for the better!

Well, I go back to work next Monday and the kids arrive the week after that! I am hoping that this will be a great school year and I am happy to have a job :-) I look forward to the challenges that are going to come along the way...We shall see!

"I tried my best, I failed, I tried harder, and I failed again, I kept on trying and I continued to fail, I got on my knees to pray and I kept on trying...guess what I failed again! I looked at my life as a whole and saw everything that I have worked for, cried for, prayed for, strived for, suffered for, laughed for, and hoped for...then I realized that I was successful all along!" :-) GOD only gives you what you can handle and I am thankful that I am able to handle everything that is given to me! -Katrina

Hour lost, but motivation gained :-)

2010-03-14T18:20:00.000-07:00

Ok...Haven't posted since last Monday!!

Tuesday 55 min run on the treadmill...25 min of moderate to fast pace and 30 min of interval fast, moderate, and mild...was totally worn out, but had to do shoulders, bis, and tris

Wed-off

Thurs- 40 min run 20min fast and 2o min fast to moderate intervals
back and shoulder day!!

Fri- 3o min fast intervals
quads- mostly high rep and low weight

Sat- No cardio
hammies and more quads
Abs..a lot of ab work :-)

Sun-SOre sore sore
trained first then cardio
Chest, tris, and a little bit of bis
30 min run 10 moderate to fast
20 min interval moderate to fast
Abs-hanging knee bends, windshield wipers

Tomorrow will prob be a long run and abs

Night Night :-)
"I can see the finish line, but have the longest home stretch ever!!" -me

Is it Friday...Yet, nope!!!

2010-03-08T21:36:00.001-08:00

Well today (Monday) was an interesting day at work. Let's just say teachers are parents, counselors, social workers, psychologists, and all of that and then some(lol) and this lead to a very active day...A day in the life of a DC teacher :-) Ok let's see...Saturday was another awesome day of good ole cardio! I did 40 min on the treadmill. It was going at a moderate to fast pace the first 20 min and the last 2o min were intervals and I just went crazy with the sprints. I was fired up to say the least. Ok, then I did hammies. I am splitting up my workouts...switching things up and looking for some major results this season. I did quads on Friday and Saturday I did hammies.

Hamstrings

single leg press using mostly me heel to press...I used 90lbs for each leg and someone wanted to know if they could add more wait! Nope, sure can't and I continued on!
4X30
1X35

Lunge walks (10 1lb weights)
4X20 regular lunge walks-
2x20 wide leg or lunge walks outward
ten pushups in between each set- 60 total!

single leg Hamstring plate slides (sitting on floor)
Abs in between each set
10 lbs each leg 2X60
25 lbs each leg 2X10

single leg squat 20lbs
4X20

Standing leg curls can't remember the weight maybe 20-35 lbs
4X15

Light stretching!

Sunday off!!

Monday
Cardio...ran at some soccer field by the house. Wil was with the big boy riding his bike. He is pedalling so much better than he did in the summer :-) He ran a little too just like mommy. I think that I ran for 30 min and it was cool when we were out, but it was nice.

Tuesday I will be back in the gym...Night Night :-)

"Training to be the best of me!!"

TGIF..it' s really Saturday

2010-03-05T21:16:00.000-08:00

Took yesterday off to relax. I had my 4th structured observation on Thursday...Yes, in DCPS teachers get 5 structured observations starting this school year. It went well and I have my last one at the end of the year. I am glad the weekend is here and looking forward to going out in the sunshine :-) Ok...Thursday I took the day off. Today (Friday) I ran 52 min on the treadmill. I have a better cardio session if I run b4 I workout.

I ran for 25 min ( 2min walk 3.5, 2 min@ 6.0, 2min@ 6.5 2min@ 7.0, 2min@ 7.5, 2min @8.0, 2min@ 8.5, 2min @8.5, 2min@ 8.5, 2 min @ 8.5, 3 min@ 6.0, and 2 min @3.5 walk).

After that I did interval training 27 min total- 5 min @6.0, 1 min@ 8.5, 30 sec @6.0, 1 min @ 3.5. I did this about 9 times and jogged for the remaining time...

I was exhausted, but still had legs to do :-) Quads

single leg press 90 lbs each leg
3X20, 1X30

Single leg press90lbs each- foot pointed outward
3X20, 1X30

single leg extensions 25-37,5 lbs each leg

4X30@ 25lbs
1x20@ 37.5lbs

single leg back lunges 20 lbs each dumbell
4X20

single leg knee ups 30lbs each leg
4X25, 1X30

Stretch and abs

Diet is back on track. Today I ate egg whites, oatmeal, tuna fish, chicken breast, brown rice, green beans, tuna fish on wheat wrap, grapefruit, and a lot of water....Saturday I will cook talapia fish and more chicken breast

Tomorrow will be hamstring day with some overall general strength exercises I learned from George Mason.

"Everyone has a story, struggle, triumph, disappointment, joy, victory, loss, tragedy or accomplishment to share, to tell, to boast about or keep to themselves...what we do with it all is what really counts. Never count anyone out of anything regardless of circumstances!!!" ...oops there goes another rubber tree plant!"

One week of dieting complete...well sort of

2010-03-03T18:10:00.000-08:00

OK...took Sunday and Monday off-Rest days! Sunday I strayed away from the diet all day, but back on it and trying to avoid the treats from work and home :-)

Tuesday's Workout

Biceps

hammer curls

21's arm curls- 5 sets

standing dumbell arm curls- 30 lbs all four sets because that is the only weight they had...wanted to start out at 25lbs, but I guess the 30's pushed me a little more

cable bicep curls 5X30

preacher curls- single arm and double arm 4X20

shoulders
single arm dumbell press

arnold press 4X20

mlitary press 5X10

shoulder press 2/bar-5X10

20 min on stairmaster abs and stretching

Wednesday
Well today I did something I use to do when I first started competing...i did cardio first and had soooo much energy so I did 55 min on the treadmill, but it was fun I did 5 min at 6.0, 5 min at 7.0, 5 min at 7.5, 5 min at 8.0 and 5 min at 8.5. So that was like 25 min. Then I did interval training the rest of the time and it felt good!! Afterwards it was back!

Pull-ups 30
lat pull downs sitting close grip 4X15 and wide grip 4X15
lat pull down standing close grip 4X30
back pull machine 4X15

Abs, general strength exercises, and stretching...Is it Friday yet!!!

"My best is better than my best!!!"-Me :-)

Sunny Saturday :-)

2010-02-27T17:28:00.000-08:00

Today was a very productive day in gym...Leg day YEAH

Step ups
4x20

Deadlifts
4x20

Barbell full Squats
4x20

Standing calf raises
4x20

Weighted knee lifts
4x30 each leg

weighted leg swings each leg
3x30
each leg
weighted resistance leg swings
3X30 each leg

calf raise single weighted
4x20

Sitting calf raises
4x20x2

single leg squat
4X10- had difficulty keeping my balance
1x15

Leg extensions- single leg
4x20 each leg
1X25 each leg
single leg

butt blaster
4X30

romarian deadlifts
4x15

Monsterous leg day then on to abs...
leg ups, sit ups, side-ups, and a lot of stretching.

After working out I came home and Wil and the "big boy" were doing preschool :-) puzzles, identifying letter, shapes (matching), colors and building with legos. Very cool!!! Little Willie is growing up fast. It didn't take long for the little guy to fall asleep. I hope to get in cardio tonight and tomorrow hit some strength training with a litte cardio!!

Another Trina quote :-)

"I have to redeem myself, not because I am ashamed or embarassed of how I performed, but because I know am capable of a lot more!!!" -Me

Back at it!!!

2010-02-26T20:09:00.000-08:00

Ok, feeling sooooo much better and I am back at the gym. Wednesday I worked back and shoulders, 30 min on the stair master and abs. Thursday was biceps, tris, and chest. I also got in 30 minutes on the eliptical and more abs. Today....TGIF day was great. I felt a little tired and worked my shoulders again, long run on the treadmill and abs. Tomorrow is leg day and cardio again. I have a lot of work to do in the gym. My diet has been going pretty well and I am hoping to stay on track... Tired so off to bed and getting ready for the weekend :-)

Cold Cold go away...and don't come back

2010-02-23T16:13:00.000-08:00

OK...I work with children so it should be a given that I am going to get sick. I love the kids, but hate the germs. Sunday I felt terrible, but started my diet and stuck to it-That is a first! Usually when I am sick I don't eat or just eat a little bit of food. Well I am happy that I stayed on schedule with my fish, veggies, turkey burger, oatmeal, egg whites, and sweet potatoes...oh and the fluids were up as well. I took my vitamins and ate well, but still felt like crap. Wil and the baby (oops...I mean big boy) went to church and to grandmas house. They got back late and I was still feeling like crapola. I did manage to clean the bathroom, kitchen, living room, and wash/fold mounds of clothes :-) I took the day off from training.

Monday- I was feeling horrible, but managed to get motivated to get up and go to work. The kids were great and I got an unexpected structured observation from a master educator. Yup, in DC we get 5 observations a year. The kids were on their best behavior and I hope my lesson was great...I get feedback next week. Long Monday to say the least with Willie's dr.'s appt in the afternoon and to IEP meetings squeezed in. Can't believe my little guy is around 3 feet tall now and ways 29 lbs. He did extremely well with his visit and all is looking good :-) Ok....Tired and exhausted as I was, I just came home and layed down on the couch. The big boy fell asleep and Wil and I watched a scary movie. I took another day off from working out and hoping my nose will stop running soon!

Ok on to today-Better day Tuesday. Still feeling a little crappy, but managed to get up again for work and had an ok day. I picked up my son after work and was feeling really tired after our trip to the library. I did come home and run 30 min outside and I felt pretty good-nose clear and ran a good pace. When i walked inside the house my nose was stuffy again. Well at least I got some running in!! I stretched, did some abs and pushups. Well it is back to the gym tomorrow and I am hoping to get some training and cardio in at the gym!

"May my weaknesses make me stronger and my prayers keep me blessed!!"

2010 -"Figuring" thngs out!!

2010-02-20T15:20:00.000-08:00

Trying to journal again...let's see how things go:-) OK my baby is a big boy now, the Big "2", I am teaching in DC again, and "figuring" out all the shows I plan on competing in this year! Last I competed in a lot of shows, but did not do as well as I anticipated. I won a couple of shows, placed 2nd in another, and placed last or second to last in 5 shows. Umm...so overall I think I have a lot of work to do! Today I start my contest prep for May 1st and a June show. I am also planning a road race for the spring...So glad that the three feet of snow is melting, so I can run more outside. The treadmill is boring, but I still Get IT IN!!!

Today was leg day- I did deep squats, walking lunges, standing lunges, leg press, leg curl, hamstring pulls, abs, calves and 20 min on the StairMaster. Will try to do 45 min on the treadmill tonight, with stretching and abs.

"So many standards, expectations, challenges, and risks, but I am planning to rise to the occasion because I know that all those things make me more knowledgeable, reliable, wiser, and stronger!!!" So let's do this :-)

Friday night optimism

2009-08-07T20:35:00.000-07:00

Ok...It has been a very busy week! I am fully recovered from the Florida trip. I am looking for a new teaching job, trying to stay on my diet, train hard, and keeping up with the little one. Spent a lot of family time at the pull and the park!

Monday's workout

45 min am run

Afternoon long hour walk-I was so exhausted
Pool play w/baby

Workout-
Standing calf raises (single leg)
25x20
25x25
25x30
25x30

box step ups
30x10
50x15
40x20
50x25

single leg split squat
30x20
20x20
40x20
40x20

butt lift
30x15
40x15
40x15
50x15
60x15

Leg Extensions
30x30
40x25
50x20
60x20
70x15

Leg sled
60x30
80x25
100x30
120x25

Stretch and abs

Tuesday
AM Run

Wed
single arm cable curls
30x10
40x10
50x10
40x16
50x6

Single arm tricep extensions
20x12
30x15
40x10
40x10
40x8

Dumbell arm curls
25x10
25x16
30x16
30x12
30x12
superseted w/
lower dumbell arm curls
25x10
25x10
30x8
25x8

Tricep Dumbell press back
30x12
40X10
45x8
45x8

Single arm dumbell press back
10x10
12x10
15x15
15x10

Dumbell arm curl
20x10
30x12
40x10
50x8

tricep pushdown
30x20
40x20
50x20
60x15

Cardio-interval 25 min high intensity

Thursday
AM cardio
30 minutes- 10 min treadmill, 20 min eliptical(butt blaster) moderate to high intensity

Friday...I took off because I was feeling really tired for some reason. My son woke up at like 4 am and was ready to party. I went for a long walk in the evening for about 30 min

Back on the grind this weekend. Two full days of double cardio and intense lifting

"Believe and Achieve...."

OK...on a Mission

2009-08-02T21:41:00.000-07:00

I am around six weeks out and so much is going on. Just got back from Disney World..which was soooo much fun and now I am still in the search for a new job. I am staying positive and know that I will find something soon, but it frustrating at the same time. Ok I am in full training mode now. I did a lot of cross training in Florida, while on vacation. I did some weight training and cardio. I am refocused and ready to bring out the best package ever. I have to crank up the cardio which will be twice a day. I will back off later if I need to. My body responds quickly to cardio and protein so let's see how I far I can go. Well I am off of my vacation high and ready to get into full swing. Tomorrow morning-AM run (hoping to get in 45 min) Legs training in the evening and interval training (25 min)...I know I can...I know I can....

Everything happens for a reason! When one door closes, venture out and open as many doors as you can. You never know where life will lead you or what the possiblities you will encounter. Count your blessings daily :-)