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Fly's Countdown to Competition Log

FlyBrownChick

New member
Monday starts 16 weeks out from the NPC Texas State Championship on July 14th and 15th. I'll be using this log to track progress.

Stats

Height: 5'7''
Weight: 160 lbs
Bodyfat: 25% from a 5 pt test

I haven't gotten my nutrition nor training details from my trainer, but I've already started doing a bit more cardio to get...what...2 days ahead of schedule? ;)

I made an attempt to attach photos to no avail...so, you'll have to see them via my yahoo photos.Here's the photos.
 
YOU WILL HAVE NO PROBLEM!!!!! :)

I just wanted to add that I started at 13weeks out(which I wish I could have had as much time as you) AND I was a LOT bigger than you...higher BF , worse stats....everythging. So, you will have no problem.
I'm 4 weeks out and the results are very apparent. I have a VERY HARD 3 weeks ahead of me, I'll be lucky if I sleep :p

-The point Im trying to make is , you have TIME and your stats to your advantage, so NO WORRIES!!!! -Good luck and I cant wait to see the end result.
 
Thursday, March 23, 2006

Thanks, Aries! :heart: I appreciate the support!

Today's diet and training:

Meal 1: .25 cup uncooked brown rice, 3 egg whites, 1 whole egg, .25 avocado, .33 cup skim milk powder
Meal 2: 4 oz extra lean ground turkey, .25 avocado, .5 large apple, 2 fish oils
Meal 3: 4 oz extra lean ground turkey, 1 lb asparagus, 2 fish oils
Meal 4: .33 cup oats, 1 scoop whey, 2 fish oils

Alpha Cardio

Meal 5: .33 cup oats, .75 scoop whey, 1 cup skim milk
Meal 6: .75 cup fat free cottage cheese, 1 tsp natural PB 2 fish oils
 
Yesterday's workout

Alpha Cardio - 30 minutes

15 minutes HIIT - 45 sec @ 10 mph, 75 sec @ 3.8 mph/4% grade

*treadmill does not go higher than 10 mph...:(

15 minutes elliptical w/arms

Cable Crunch

4 sets x 10 reps x #14 plate

Cable Woodchopper

4 sets x 10 reps x #6 plate

hanging Body Curl

3 sets x 10 reps
 
Friday, March 24, 2006

Today's Nutitrition and Training

Meal 1: .25 cup dry brown rice, 5 egg whites, .25 avocado
Meal 2: 4 oz salmon, .75 lb celery
Meal 3: 4 oz salmon, .75 lb celery, .5 cup baked sweet potato, 1 cup skim milk

Full Body Workout

Meal 4: .75 scoop whey, .33 cup oats, 1 cup skim milk
Meal 5: 4 oz halibut, .5 lb broccoli
Meal 6: .75 cup fat free cottage cheese, .5 oz walnuts
 
Great Job! :wavey: Awesome hams and quads!

You will have NO problem with your goals. I will look forward to to seeing your log and your progress. ;)

GOOD LUCK!!!!
 
Nice to see another logger...I look forward to following your countdown! I think you definitely have time and a good base to your advantage.

Btw, what is alpha cardio?
 
Thanks Rooney and Ice! ;)

Alpha cardio is...well, puke cardio. You do HIIT for 20 minutes or just balls to the wall for 10 minutes then immediately do moderate cardio of some other form until you feel like you'll puke. It's supposed to help release fat a bit better than many types of cardio.

I never feel like I will puke. :( My feet went numb first then I got extremely bored yesterday so I got off of the elliptical. :rolleyes:
 
Today's workout

Romanian Deadlift

4 working sets @ 135 lbs x 10 reps

Flat BB Bench Press

4 working sets @ 85 lbs x 10 reps

Lat Pulldown

4 working sets @ 75 lbs x 10 reps

Hack Squat

4 working sets @ 90 lbs x 10 reps

T-Bar Row

4 working sets @ 45 lbs x 10 reps

All sets: ~30 secs TUT, 90 sec rest between sets

20 minutes elliptical

THANK GOODNESS this is my last week of light stuff. :elephant: I can't wait to lift heavy again!
 
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