RE: Fitness Figure 2007 Contest Prep
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RE: Fitness Figure 2007 Contest Prep - 4/22/2007 7:58:01 PM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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Friday April 20th to Sat April 21st
was off training - was supposed to do 30 mins gymnastics on Saturday but did it on Sunday instead.
Diet
6:30am protein, glute, creatine, 2 tbs Udos, 8 oz water, out of supps
9am a cup of optimum and 1/2 cup nf soy, and an orange.
11am its all good herb dijon mock chicken breast and a cup of green beans
1:30pm handful of corn chips, mutter paneer meal with a tiny roti (has mutter paneer and brown rice n sm. roti)
25oz water.
3:30am protein, glute, creatine, 2 tbs Udos, 8 oz water.
5:30pm amys split pea soup, full can, 2 toasted ww slices. can of diet coke.
rest of night had some doritos, about a cup then an ice cream then into weekend where I had some fish, potato, veg. dim sum and some junk too.
Sunday April 22, 07
Diet is as I please but did workout AM and PM on schedule and ended up doing my gymnastics today, 30 mins. Forgot to take my NO limits today as I slack off on my supps on weekends.
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(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 4/26/2007 1:32:00 PM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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Monday April 23th, 07 - Off
Was supposed to Kickbox today but did it on Tuesday instead, for 15 mins, no gloves, just getting myself back into things, impact on kicks were mild but worked on jab, punch and kick combos with backhanded punching and spinning back kick roundhouse style high.
Diet
6:30am protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine and creatine.
9am 2 slice white toast with a tsp philly, small green apple and decaf tea, 12 oz with 2 tbs 2% milk and 8 tsp sugar.
11:45am a cup of dry cottage cheese, 6 tbs tofu dill dressing, 1 cup raw broc.
1:30pm baked beans and a pepsi can
4pm protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine
6:30pm 4 slice white bread with a tbs philly, a cup of green beans, a becks beer.
8pm missed this meal, not feeling great today, pms
9pm missed this meal, not feeling well
10pm almond granola type bar
18oz water.
Tuesday April 24th, 07
Training
As per above done after weights, progressing along so far so good.
I felt like things were eased or lite because of the No Limits I am testing which I only take so far on days I train. I felt the pump today big time and fast.
Diet
6:30am protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine and creatine.
9:30am 1 cup optimum cereal with 1/2 cup nf soy milk and a sm. banana 10:30am decaf tea, 12 oz with 2 tbs 2% milk and 8 tsp sugar.
11am 3/4 cup broc and a mock chicken breast in italian tomato style
1:30pm 2 slice wht toast, 1 tsp almond butter, sm apple, decaf venti americano, cup of milk, 24 equal
3:30pm protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine and creatine.
5:30pm 1.5 cup chili, 4 saltines, 1 cup of fries and 2 tbs cheese sauce with 1/4 cup of coke.
7:15pm 3/4 cup broc, 1/2 cup salt cod
9pm a cup nf yog, 3/4 cup mashed potato
mid of night protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine and creatine.
Wednesday April 25th, 07
Was supposed to do HIIT today on my recumbent bike but I was not feeling too well so did it instead today after weights.
Diet
6:30am protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine and creatine.
9am 2 slice wht toast, 1 tsp almond butter, sm apple
11am tuna tataki and miso
12:30pm venti americano, cup of milk and 24 equal.
2pm lipton soupworks garden veggie bowl, sm. low fat bran blueberry muffin with a pat of margarine,
3:30pm 2 chicken cordon melts and diet dr pepper can
5:45pm 2 wht toast, 1tbs almond butter, sm apple grn, 1 cup yognf
7:45PM 1/2 cup dry cc and 3/4 cup broc
9pm 2 wht slice bread
mid of night protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine and creatine.
a bit low on cals today but had a bad tummy day, threw up first thing in the morn, upset about Mini again and slept poorly.
Thursday April 26th, 07
Training
Felt that pump again from the No Limits and did weights as per plan, been doing AM and PM.
I did a couple warm up sets last session with a bit more weight than on plan but otherwise it is all as set out.
I did HIIT at the gym and because I have a r. bike I used the ARC trainer instead, I hiked it up to 10% incline and trained at 25% intensity hovering from 80spm on the min then up to 150, 190spm on the 30 sec. Did this for 15 mins. Will do my PM training in a few hours, maybe 5 or 6 pm.
Diet
6 oz water
6:30am protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine, creatine and 3 tsp greens plus tangerine
8:45am sm. banana, 1 cup nf yog, slice of wht bread
tummy still off today, allergies been bad the past few days so my breathing has been bad too, making it tough to eat.
11am 1/2 pack of yves teriyaki chicken tenders and half cup asparagus
to be continued later.....
_____________________________
Come Visit my websites!
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(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 4/30/2007 1:12:57 PM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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April 26, 07 Thursday
6 oz water
6:30am protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine, creatine and 3 tsp greens plus tangerine
8:45am sm. banana, 1 cup nf yog, slice of wht bread
tummy still off today, allergies been bad the past few days so my breathing has been bad too, making it tough to eat.
11am 1/2 pack of yves teriyaki chicken tenders and half cup asparagus
12:30pm Venti americano, cup of milk, 24 equal
1:20pm lipton soup bowl, sm. green apple and 3 long bread sticks.
3pm 1/2 pack of yves teriyaki chicken tenders and half cup asparagus
6pm Dr. oetker spinach mushroom pizza and a can of diet dr. pepper
7:30pm 1 chicken cordon melt, 1/2 cup dry cc and 1 tbs Udos and a can of diet dr pep
9pm 4 slice ww bread, 1 cup nf yog, sm. green apple, decaf tea with 8 tsp sugar and 1/4 cup 2% milk.
10:30pm protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine
Friday April 27th, 07
6:30am protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine, creatine and 3 tsp greens plus tangerine
26oz water
9am 1.3 cup optimum cereal, 2/3 cup soy milk nf, sm. banana
11am skipped it, going out for all you can eat veg curry.
1pm 3 chai tea, 24 tsp sugar, 2 cup basmati, 3 cup various veg curries such as mutter paneer, carrot curry, dahl, pakora yogurt curry, malai kofta, 2 papadam, some onions, mint and tamarind chutney and pickle carrot.
had some slices of ww breat later and some diet dr. pepper.
I also had an oh henry bar.
Off gym today and Saturday.
Was supposed to do Gymnastics but did it on Sunday instead but only for 20mins, pms.
Saturday April 28th, 07
breakfast was crepe suzette (not going to plug this into fitday calcs, no point, neither the rest of Friday)
bubble red tea, ww bread, diet dr pepper, coffee with milk, dibs, potato leek soup, chapati with veg butter, 3 cup mixed salad with tomato, cuke, sprouts, green leaf lettuce, green cabbage, shredded carrots, purple cabbage, topped with tofu dill dressing. Diet Dr. Pepper.
Sunday April 29th, 07
curry, chai, coffee, tea, bread.
Did my AM workout and 20 mins skills, gymnastics, holds, strength etc, but did not do PM workout. I am just too sore in my back and I don't think it is so much DOMS as it is PMS. I will just go on with the PM workout I am suppose to do tomorrow which is PRD, so my maxes are hit tomorrow.
I was supposed to do Kickboxing today but I will do it Tuesday as I am off tomorrow and need it cuz I am still really sore.
I forgot to take my NO Limits today, I decided to go to the gym on the spot, so I did not have a chance to take it ahead of time and I am usually not on any type of eating regimine on the weekend.
Monday April 30th, 07
6:30am 35gm protein, 3 tsp greens, 5gm glutamine, 5gm creatine, 8 oz water, 2 tbs Udos
9am 2/3 cup mango, 2/3 cup nf yog, 2 slice ww bread plain, tea with 8 equal and 2 tbs 2% milk.
11:30am tuscan chkn brst, can asparagus
1pm 2/3 cup wild rice, sm. green apple, 2/3 cup yogurt, tea with 8 equal and 2 tbs 2% milk.
to be continued.....
Latest Stats:
WT - 132lb
BF - 20%
I did get my weight on Thursday or was it Sunday......anyway it read at 132lb and I don't feel that I have gained fat weight in the past month so between my bulk diet, bulk training before the HST and now this HST, seems its working. The No Limits also seems to be helping.
I did my BF and it said I was 20% which seems a tad high because my 6 pack is still out and I am thinking the PMS may have affected it?
Well either way, I have been eating 4k cals per day for over a month, almost 2, 5 days per week with weekends free so I am going to drop for May to 3000-3500 cals per day now, still bulking and on HST for a few more weeks.
I took my pics last week and will post those next, I don't think I show 20% but maybe I have a higher intramuscular fat than subcutaneous.....which still means work so I would have guessed about 16% myself.
Linda
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www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 5/1/2007 11:25:02 AM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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These were taken end of April, had been bulking for a spell now, I don't see that my bodyfat has increased much so either my initial guess in Feb or so was too low to start, or this recent reading is high because I took it during peak of PMS, or I have a ton of intramuscular fat.........I will be taking them more often rather than guessing!
These are the latest shots taken after a few months on bulking program as per recent blogs for Feb, Mar, Apr. 07.
These were taken after a long day, I am tired here and still grieving.
not the most flattering, and you cannot see my tummy lines although I have a full pack......gotta tan!
Linda
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 5/1/2007 1:17:16 PM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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Hey Linda I had a question...
My girlfriend wants to cut but she is not sure if she should cut now or not.. there are pictures of her in my journal. She is 5'4 116lbs.. She did bulk to 126lbs at her heaviest now she is thinking about cutting back down to her starting weight which was 110lbs. But thats only 6 lbs off.. she wants to have a bit of abs showing.
I told her bulk again to 120lbs and then cut to 105lbs.. But i am not sure about my own suggestion..Mostly because I cant tell what her BF% is.. it does not seem high looks to be 17 - 20... I am not sure.. she carries all of her weight in her mid section although her mid section is not really fat its just soft.
oh and do you think 5'4 105lbs would look okay? she has small bones and is a small person.. I was just wondering if thats too thin looking.
< Message edited by IBendBarbells -- 5/1/2007 1:18:21 PM >
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 5/2/2007 2:27:45 AM
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vdk_au
Posts: 1832
Joined: 2/13/2006
From: Australia
Status: offline
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105lbs personally to me sound's ok, especially when she's only 5'4.
(in reply to IBendBarbells)
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RE: Fitness Figure 2007 Contest Prep - 5/3/2007 7:49:39 PM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: Italianangel
quote:
ORIGINAL: IBendBarbells
Hey Linda I had a question...
My girlfriend wants to cut but she is not sure if she should cut now or not.. there are pictures of her in my journal. She is 5'4 116lbs.. She did bulk to 126lbs at her heaviest now she is thinking about cutting back down to her starting weight which was 110lbs. But thats only 6 lbs off.. she wants to have a bit of abs showing.
I told her bulk again to 120lbs and then cut to 105lbs.. But i am not sure about my own suggestion..Mostly because I cant tell what her BF% is.. it does not seem high looks to be 17 - 20... I am not sure.. she carries all of her weight in her mid section although her mid section is not really fat its just soft.
oh and do you think 5'4 105lbs would look okay? she has small bones and is a small person.. I was just wondering if thats too thin looking.
Cut huh?, would need to see her diet and training but can you tell me your journal link so I can peek?
Also what is her reason to cut, just for the look? Helps me know the answer beter.
Linda
She wants to see a 6 pack. She has been trying to just get stronger and gain a little lean muscle for a couple years now.. she was up to 126.. now she is at 116.
http://www.discussbodybuilding.com/m_208627/mpage_11/tm.htm
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 5/7/2007 9:49:01 AM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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Monday April 30.07
Diet
6:30am 35gm protein, 3 tsp greens, 5gm glutamine, 5gm creatine, 8 oz water, 2 tbs Udos
9am 2/3 cup mango, 2/3 cup nf yog, 2 slice ww bread plain, tea with 8 equal and 2 tbs 2% milk.
11:30am tuscan chkn brst, can asparagus
1pm 2/3 cup wild rice, sm. green apple, 2/3 cup yogurt, tea with 8 equal and 2 tbs 2% milk.
3pm 5gm protein, 5gm glutamine, 5gm creatine, 8 oz water, 2 tbs Udos
5pm 2 slice wht toast, lipton soup bowl, sm. green apple
7pm a cup of dry cc and 3 tsp tofu dill dressing
9pm 1 cup optimum and half cup soy milk
missed last protein, lack of appetite the past day or so, bit low in cals today by about 400-900 cals.
Training - off Except for daily walk/hikes about an hour.
Tuesday May 1.07
Diet
6:30am 35gm protein, 3 tsp greens, 5gm glutamine, 5gm creatine, 8 oz water, 2 tbs Udos
9am venti americano, a cup of whole milk and 24 equal. NOt hungry, today will probably be a low cal day......pms, lack of appetite.
11am chicken cordon pc.
1pm venti americano, a cup of whole milk and 24 equal
2:30pm 3/4 cup wild rice and 4 strips mock chicken, sm. green appl.
mixing carbs n proteins here because I have not eaten alot today, my appetite is off so I am eating what I can as i can.
5pm red tea latte with 6 tsp sugar.
Training
Did my PRD today, went well, some lifts had slight cheats or were not quite full.
The NO limits gives me a bit of a boost to get through training.
Wednesday May 2.07
Diet
VEnti coffee, not feeling well today again, not going to plug figs into food section, no point, not going to get my cals today even if I can eat.
Training off Til Monday - my body is out of whack with PMS causing my asthma and allergies to go overboard plus pains.
Thursday May 3.07
Diet
Asthma and allegies bad, almost went to ER tonight, been having only liquids, coffees, teas, mostly decaf, soups.
Friday May 4.07
Diet
Still not feeling well, more liquids, teas, toast but mostly liquids. Taking training off til Monday, my back is too sore, not sure if this is reminent from car accidentin 2000 or pms or both. CAnnot breath well lately and eves are tough, almost so bad I contemplate going into ER for oxygen.
Saturday May 5.07
no notes, too sick.
Sunday May 6.07
Last night again, had a bad attack of asthma. Hope I will be better by Monday. been off training and cardio, just some walks. Had some fruit salad, bread, coffees teas again. Lower back not as sore, neck either but still tweaking. I should get an adjustment at the chiro when i have time.
Monday May 7.07
Training
Started my HST Week 3 today, took NO Limits and it really pushed me through my training.
Still was about an hour so that was good. Will do HIIT for 20 mins at home on my recumbent bike tonight before my PM weights.
Diet
6:30am 35gm protein powder, 15gm greens plus tangerine flavor, 5 gm glutamine and 5 gm creatine, 2 tbs Udos and 8 oz water.
9am a cup of optimum with 1/2 cup nf soy milk, a cup of fruit salad (globe red grapes, papaya and strawberries) with a cup of nf yogurt.
to be continued........
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to IBendBarbells)
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RE: Fitness Figure 2007 Contest Prep - 5/16/2007 10:04:04 AM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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*&$%R$#@+*&*!!!!
I had a family emergency last week, then my laptop died on Saturday......although it did its job 10fold.......still..........see above graphic for my sentiments!
Anyway, unable to log diet, diet was sketchy on some days when things were fast paced. Diet was good on same days, low cal for a few days and low protein other days, then no pc to log onto also.
I have missed a few days training but pretty much kept up my AM workouts although last week I trained only 2 days, not the PM ones, no cardio.
Daily walks have been sketchy so the dogs too have had creative or minimal exercise, minimal ball play etc, not daily hour walks or ball chasing like usual.
I took the No Limits for my last session and a session last week but did one session without and did not train consistently because of the 'drama'. It seems to never end for me and then when I have to write it down it sounds like someone could be writing a fictional when its actually reality. There was also some legal and financial items to deal with so between that and slowly moving from a suite to another, 2 floors up......I have had a hard time keeping up.
We have a house but we have been renoing the top floor, my mom is on the main and she is elderly so we help her out and care for the house etc, take her to DRs.....anyway, I was in the basement for years in a room, other suites rented (mom racked up bills after dad died and created a mortgage on the house which was fully paid years before) and when we finally got the tenants out of the top floor so we started work on it but this is a hundred year old house which has had the bare minimum or less down since my dad passed away in 89, and even then he was one man so he only could do so much so he was always working on it. ITs a beautiful old home and our market is good right now - its worth numbers we never imagined and with Olympics etc coming......anyway, its also my childhood home, a triplex built in the early 1900s, one of the first from the BC Mill here in Vancouver called a triple OOO prefab, lots of history and one of the only left standing although my parents messed with that because they changed it a bit and that takes from its original state....to restore it to heritage would be like building a new home in cost.
Anyway, that is my update I guess.......
 I have been getting tons of compliments on my physique, the muscle growth is showing and people notice and they say I look lean but I don't feel lean at all........but then again that could be my anorexic eyes!!
Linda
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 5/27/2007 6:17:21 PM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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I got last Monday and this one with a training session, AM only, no cardio the past 2 weeks with non daily walks........been doing reno and slow move.
I am going to revamp things a bit on this program and go for it for 2 more weeks on sets of 10s for 2 sets. I am going to skip the 2 weeks of 5 reps training because that is mainly for strength and I am finding I want a break for max lifting as I had done bulking for a few months with Max ot and other heavy lifts. My upper body responded really well but I want to concentrate on my thighs more.
I also found that some of the exercises got too heavy before PR day so the last 2 days of my 2 weeks with 10 reps would have a few exercises I would have to do same weight as week prior or get a spot and right now a spotter is not available. I am having probs getting someone to tape me for a few projects since my time in the gym is early and is more convenient with less people in there so never mind finding a spotter.
The training this past Monday was only 1 set, and the Monday before I found myself having to cheat on a few exercises or drop a rep. So I maxed early on a few exercises and came close on others. I also found I fell off all bandwagon when the pc died a few wks ago, and working on customizing this new pc to my needs has been a slow go.
Okay so enough, back at it because I got some great results. I am a bit worrried that I did not maximize my past 2 weeks but also know I respond well to rest.
So I am going to refine the HST and make it suit my needs. Add a few more thigh exercises, and maybe make my home training for PM a bit more suitable to my needs which means the exercises won't neccessarily be old school traditional compound as is required with HST.
I am also going to really watch the weight estimates so that I won't need a spotter so I could go heavier but HST is not about heavier for everyone, it can be about form and is about hypertrophy which reps of 10 are a key point, usually I do more sets for hypertrophy but the 1 and 2 sets did the trick as did the prior 2 weeks of 15s. Hypertrophy is not max, its actually more like 75% max, gotta keep reminding that to myself. Although PR day is about max at the reps required but without a spot I will have to go happy medium on that load. I will also continue with the last 2 weeks I had planned, I am just skipping the 2 wks of 5 rep.
I will rework it and post it here. Diet will be 3000 cals per day.
As for my NO Limits use, I have been off all supps for 2 weeks or even 3 so nothing to report.
Diet has been under cals, over fat, under protein and just whatever.......have not logged it.
I will re weigh again tomorrow at the gym, but won't bother with body fat, I have not done anything to lose fat.
I am going to get going with routine creation and keep working to get aerials back and clean. Will see about how cardio is going to be, time type etc.
Have to think of music and theme and I don't use props for this fed, and they like to see strong routines so I will chock it full of strength and skills and add a tad of dance and cute, with lots of stage presence. Outfit and theme need to be simple, routine outfit cannot be too out there for ease of routine and because you are not allowed props so usually they prefer if you come off stage with what you had on when you went out......no clothes removal which is common, tear away pants or whatever.
Linda
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 6/11/2007 10:06:03 AM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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So I have had 3 weeks off, unexpectedly. We are in the mid of renos to a top suite and moving up from a bottom one, in my 3 level home, plus my back was tweaked and still kinda is. I am trying to do 4 more weeks of hst - which I never did finish, the 2x10 with 1 warm up set, same idea as outlined before but the home PM workout is a lot faster and easier and does use some isos. so I am skipping the 3x5 weeks of the hst because I have done enough strength work previously with max ot etc in the new year and need to finish with bulk and move into pre season now, more moderate in weights, add some redundant cardio work to lean a tad more and started design of my fitness routine today.
I can tell you clearly and point blank, I WOULD NEVER HAD MADE MY WORK OUT TODAY WITHOUT THE NO LIMITS!!! This stuff really pushed me through and I felt that my body was in ITS HANDS!! I was weak, shakey and have been off so I felt very WEAK!!!! I honestly rode on the back of NO Limits to get this workout done! THANK GOODNESS I have half a bottle, I did not finish because I fell into a gap of a few weeks of drama where I had to take time off twice throughout this program which was supposed to be 8 weeks, but my body responds so well to time off, so I expect another good last boost of gains between the time off and NO Limits. I did not take supps when off.
I don't want water so I will be forcing it down. I want to get a gallon per day but lets see if I can nail 2 liters per day for a week and then I can up it! After my workout today I just wanted a diet Dr. Pepper so that is what I am having. I need a carb too and will get on in after I log here. Last few weeks have been good and bad days of eating, but not enough cals or protein.
If the designer guys are still reading this.............does caffiene strip me of the NO Limits in my system as it does with other nutrients???
Here is the progam I am on for the next 2 weeks. I had to lighten up the last week a tad on a few exercises because I found the first time I did this I was hitting max a few sessions to early and unable to increase weight with any less than 5 lbs per shot plus I was feeling a pull in my intercostals kinda like a hernia although I have not ever had one........and the back to glute on my left side tweaked a bit from an old rear ender I suffered back in 2000........so I am also doing full proper reps, full rom. This is actualyl week 4 and 5 now, if we are counting the first few wks of 15's and 10s I already did even with the weeks off in between.
AM Workout at the Gym
2x10 (not incl. warm up)
week 1 (actually 5)
Warm up set
BW -day 1
BW -day 2
BW -day3
Barbell Squat ATG
90 -day1
95 -day2
100 -day3 and so on.........
Warm up set
Bar
Bar
Bar
Flat Barbell Bench
100
110
115
Warm up set
Bar
Bar
Bar
Full Barbell Deadlift
125
130
135
Warm up set
20
20
20
Barbell OH Press
65
70
75
Warm up set
BW
BW
BW
Standing Calve Press Machine
275
280
285
Tricep Bench Dips
85
90
95
Seated Leg Extension
45
50
60
Standing Barbell Curl
55
60
65
Ab Bench
30
35
40
Dates
PM Workout at Home
2x10
week 2 (actually 6)
(PR Day)
Warm up set of BW Lunges
BW
BW
BW
Ankle Touches
BW
3lb per
5lb per
Warm up set
3’s
3’s
3’s
DB Incline Fly on ball
5’s
5’s
8’s
Warm up set
BW
BW
BW
Single Leg DB Deadlifts
3s
5s
8s
Warm up set
BW
BW
BW
Rear Shoulder Raises
3lb per
5lb per
8lb per
Warm up set
BW
BW
BW
DB Calve Press Singles
3
5
10
Bent Single DB Rows
10
10
20
DB Kickback
5’s
5’s
8’s
Weighted Crunch on body ball
10
10
10
Dates
Cardio and Notes
Repeating week 3&4 in replacement of week 5&6 which consisted of 3x5 training.
Weights adjusted for some exercises and some exercises changed, especially for PM training. Still will super and tri set.
30 mins routine work Mon, Tues and Thursday
Kickbox 15-20 mins once per week
HIIT on recumbent bike once per week
Will continue with wk 7&8 after this.
Diet at 3000 cals per day.
Warm up set of BW Lunges
BW
BW
BW
Ankle Touches
BW
3lb per
5lb per
Warm up set
3’s
3’s
3’s
DB Incline Fly on ball
5’s
5’s
8’s
Warm up set
BW
BW
BW
Single Leg DB Deadlifts
3s
5s
8s
Warm up set
BW
BW
BW
Rear Shoulder Raises
3lb per
5lb per
8lb per
Warm up set
BW
BW
BW
DB Calve Press Singles
3
5
10
Bent Single DB Rows
10
10
20
DB Kickback
5’s
5’s
8’s
Weighted Crunch on body ball
10
10
10
Once I am done this I will carry on with my last 2 weeks of hst which is drop and neg sets.
HST Week 7 and 8
I will do an AM only workout:
Wk 1 – 1 set to failure
Wk 2 – 2 sets to failure
Cardio 30-40 mins mod/int on CT, Step, Tread, Arc 10 each or as I choose, 3-6 days per week.
Week 1
Day 1
Day 2
Day 3
Pullup negs
Inverted Leg Press negs
Pec Deck drop set
Bent Single Leg Ham Curl negs
Side Delt Machine Drop Set
Seated Calve negs
Bicep Machine negs
Tricep Machine negs
Ab Bench Negs
Dates
Week 2
Day 1
Day 2
Day 3
Pullup negs
Inverted Leg Press negs
Pec Deck drop set
Bent Single Leg Ham Curl negs
Side Delt Machine Drop Set
Seated Calve negs
Bicep Machine negs
Tricep Machine negs
Ab Bench Negs
Dates
Notes/Comments
After all this I will then move into a 5 day once per day plan doing a muscle group or so per day, with a quad only day to see if I can coax more sweep from them. Unfortunatley my outter quad, vastus lateralis is short so it does not show up as bulky as some gals so I need to get that to show up more, also I carry a bit more fat in that area, saddle bags are hiding it too a tad.
Sticking with 3000 cals for 4 more weeks then I may decrease a tad but not much, I usually lean on 2000 easily with cardio so I don't want to go to low.
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 6/11/2007 8:48:34 PM
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vdk_au
Posts: 1832
Joined: 2/13/2006
From: Australia
Status: offline
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Linda, how's HST going for you? I'm actually planning to start HST in the next week or so.
quote:
HST Week 7 and 8
I will do an AM only workout:
Wk 1 – 1 set to failure
Wk 2 – 2 sets to failure
I don't understand this. Since with HST, you don't work till your max till like the end of Week 2, how are you doing 1 set to failure on Week 1 and 2 sets to failure on Week 2? Basically shouldn't the only time possibly that you'll be working to failure, is the last workout on Week 2
(in reply to Italianangel)
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RE: Fitness Figure 2007 Contest Prep - 6/12/2007 8:04:33 AM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
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quote:
ORIGINAL: vdk_au
Linda, how's HST going for you? I'm actually planning to start HST in the next week or so.
quote:
HST Week 7 and 8
I will do an AM only workout:
Wk 1 – 1 set to failure
Wk 2 – 2 sets to failure
I don't understand this. Since with HST, you don't work till your max till like the end of Week 2, how are you doing 1 set to failure on Week 1 and 2 sets to failure on Week 2? Basically shouldn't the only time possibly that you'll be working to failure, is the last workout on Week 2
I did well with the 15s and 10s, I did not do the 5s because I had done Max ot for a spell previously and it has lower reps and I am into pre season now so I am tapering off bulking.
As for the wk 7 and 8 which you quoted above, they are the last wks of hst where you do drop or neg sets, I have wk 1 and 2 but it means wk 1 and 2 of the last 2 wks - just how I had it in my charts which I pasted here but they did not turn out to show up on the post.....you are correct that you do the max at the last session of week 2 every 2 weeks for the first 6 wks of hst, PR day.
I am already into wk 5 and 6 of my HST so the quote you added above is the last 2 weeks I will be doing after this 2 wk spell of 10s I am on which I do am and pm workouts. On my charts I have the real wk title but in the charts I go wk 1 and 2 for every 2 week spell..........just my own chart titles which ended up pasted here when I tried to paste the charts........had the charts pasted then it prob. would have made more sense.
Make sense?
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to vdk_au)
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RE: Fitness Figure 2007 Contest Prep - 6/12/2007 8:38:51 AM
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Italianangel
Posts: 2813
Joined: 8/4/2005
From: Vancouver, BC, Canada | | |
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