Countdown to Competition

March 25
Lifting 29 minutes
Cardio 60 minutes on bike

Glute Kickback - 70-20-20
Hamstring Curl - 50-20-20
Leg Extension - 50-20-20
Leg Press (machine) 130-20-20
Adductors - 50-20-20
Abductors - 50-20-20
Seated Calf Raises - 45-9-9-9-9
Vertical Knee Raises - 20-20
(DB)Side Bends - 10-20-20

Sophie
http://angel.catfangz.com

I was really exhausted this morning and had to talk myself into going to the gym but once I got there it wasn't so bad. I made some increases today, which was nice.

March 26
Lifting 36 minutes
Cardio 60 minutes interval (30 minutes elliptical 30 minutes bike)
Routine went through it a couple times, no music
Stretching 20 minutes

Machine Flyes - 45-9
Smith Bench Press - 45-9
Machine Chest Press - 55-9-9
Rows - 80-9
Cable Shrugs - 162.5-9
Rear Lat. Pulldown - 62.5-9
Assisted Chin Ups - 40-9
(BB)Curls - 30-9
(DB)Concentration Curls - 20-9
(DB)Preacher Curls - 20-9
(DB)Hammer Curls - 10-9
(DB)Lateral Raise - 7.5-9
(DB)Front Raise - 7.5-9
(DB)Rear Lat. Raise - 7.5-9
(DB)Military Press - 17.5-9
Triceps Pushdown - 37.5-9-9
(DB)Triceps Press - 20-9-9
(BB)Wrist Curls - 40-9-9
(BB)Reverse Wrist Curls 20-9-9

Sophie
http://angel.catfangz.com

March 27
Lifting 28 minutes
Cardio 60 minutes on bike

Glute Kickback - 70-20-20
Hamstring Curl - 50-20-20
Leg Extension - 50-20-20
Leg Press (machine) 130-20-20
Adductors - 55-20-20
Abductors - 55-20-20
Seated Calf Raises 45-9-9-9-9
Vertical Knee Raises - 20-20
(DB)Side Bends - 10-20-20

Sophie
http://angel.catfangz.com

March 28
Lifting 37 minutes
No cardio due to school work

Smith Bench Press - 45-9-9
Machine Chest Press - 50-9
Machine Flyes - 45-9
Rear Lat. Pulldown - 62.5-9
Rows - 80-9
Assisted Chin Ups - 46-10
Cable Shrugs - 162.5-9
(DB)Lateral Raise - 7.5-9
(DB)Front Raise - 7.5-9
(DB)Rear Lat. Raise - 7.5
(DB)Military Press - 17.5-9
(BB)Curls - 30-9
(DB)Concentration Curls - 20-9
(DB)Preacher Curls - 20-12
(DB)Hammer Curls - 10-9
Triceps Pushdown - 37.5-9-9
(DB)Triceps Press - 20-9-9
(BB)Wrist Curls - 40-9-9
(BB)Reverse Wrist Curls 20-9-9

Sophie
http://angel.catfangz.com

too much work to do today. back at it on Saturday

Sophie
http://angel.catfangz.com

I had to take today off as well. I am completely exhausted and I have a 10 page paper rough draft due Tuesday I haven't started. I'll have to see how far along I am with my work and how I feel tomorrow. It's my birthday, so I want to enjoy it.

Sophie
http://angel.catfangz.com

It is 3:45 ish and I have just started on my paper. Luckily, it does not have to be the full 10 pages by Tuesday. It has to be at least 3 and we have to outline the rest. The gym closes at 9 pm tonight and I want to try to get something in today, even if I just go in and lift without keeping track or timing. Just go in and lift and see what i can do. Haven't done that in a long time.

2 Weeks Until Ms. Fitness

Sophie
http://angel.catfangz.com

I did pyramids today. I had never done them before. It went pretty well.

Chest Press - started at 55 lbs and increased by 5 lbs doing 3 reps each time and stopped with 3 reps at 75 lbs

Assisted Chin Up - started at 40 lbs, then 34, then 28 doing 3 reps each time

DB Military Press - started at 17.5 lbs and moved to 20 lbs at 3 reps each time

Curls - 17. lbs for 3 reps followed by 40 lbs on the BB for 2 ish reps

Triceps Pushdown - 37.5 followed by 43, followed by 50 at 3 reps each

Wednesday I am going to drop sets.

I also did interval cardio for 30 minutes on the elliptical followed by stretching and working on my routine.

Sophie
http://angel.catfangz.com

I did pyramids on my legs today. It was pretty interesting.

Deadlifts - started out at 80 and went to 110 increasing by 10 and doing 5 reps. only managed to get two reps out at 110 combination of fatigue and new gloved that are thicker and i don't have a good enough grip yet.

Leg Press - started at 130 and increased by 5 lbs until i got to 170 at 5 reps at each weight

adductors and abductors - started at 50, then went to 70 and 75 doing 5 reps for each

calves - i did 60 calf raises with no weight on an incline

side bends - 20 each side with 10 lbs

vertical knee raises - 20

jogged/ran for 5 minutes

biked for 10 minutes

worked on my routine and stretched

Sophie
http://angel.catfangz.com

Drop sets today. It went pretty well.

Chest Press - 75-7, 65-7, 55-10

Assisted Chin Up - 28-5, 34-5, 40-5

DB Military Press - 20-7, 17.5-6, 15-8

DB Curls - 20-2 (partials), 17.5-4, 15-6

Triceps Pushdown - 50-5, 43-5, 37.5-9


For cardio I did 10 minutes interval on the treadmill going from 3.5 to 6 mph and then did 10 minutes on the stationary bike.

I did my stretches and worked on my routine as well.

Sophie
http://angel.catfangz.com

I was reading about your measurements... so its 2 weeks before the comp?  and your measurements are going up along with your weight...  im trying to understand what your going to do with your training... Are you bulking and then cutting?  or is this a quest for lean muscle gain almost like a clean bulk type of deal.

ORIGINAL: IBendBarbells

I was reading about your measurements... so its 2 weeks before the comp?  and your measurements are going up along with your weight...  im trying to understand what your going to do with your training... Are you bulking and then cutting?  or is this a quest for lean muscle gain almost like a clean bulk type of deal.

I'm happy about the upper body getting bigger, and my calves, but wish my thighs and hips weren't getting bigger. I can't seem to lose weight if I'm working out. I gain muscle really easily. Blessing or curse? I have no idea.

Sophie
http://angel.catfangz.com

I went through most of your journal.. your routine actually looks pretty good..

Can you post your diet be very very percise dont leave anything out. What does a typical day look like for you ?

I know you probably already posted it but can you post again?

ORIGINAL: IBendBarbells

I went through most of your journal.. your routine actually looks pretty good..

Thanks. I made it up myself, and I'm young, just turned 20. I just do what works.

ORIGINAL: IBendBarbells

Can you post your diet be very very percise dont leave anything out. What does a typical day look like for you ?

That's a little harder. I'm at college and go with what the dining hall offer most days. In general, it looks something like this,

Morning

some of of meat (bacon, sausage, etc)
some kind of carb (pancake, french toast)
milk
fruit

Snacks during the day

peanuts
walnuts
peanut butter

after workout meal

sandwich (salami, pepperoni, cheese, whole wheat bread, cheese, just depends)
whey in milk
pasta sometimes
fruit

third meal (lunch or dinner depending on when I workout)

grilled chicken
pasta
milk
salad
fruit

Sophie
http://angel.catfangz.com

Deadlifts - 110-7, 100-7, 90-7, 80-7

Leg Press - 170-12, 160-11, 150-10, 140-10, 130-8

adductors- 75-9,- 65-8, 55-7

abductors - 75-12, 65-8, 55-7

calves - i did 60 calf raises with no weight on an incline

side bends - 20 each side with 12.5 lbs

vertical knee raises - 20

jogged/ran for 15 minutes (2 minutes at 3-3.5 mph and 1 minute at 6 mph)

biked for 15 minutes

worked on my routine

stretched

Sophie
http://angel.catfangz.com