2008 Competition Prep and Training

Tatyana · Jan 27, 2008

I thought I would start a new journal as it is no longer my offseason.

In my 'Tat's don't get fat off season journal' I have some pretty detailed examples of diet, including how I came off a very low carb/keto diet.

http://www.elitefitness.com/forum/w...s-don-t-get-fat-offseason-journal-573095.html

I have also posted the power/rep range/shock workout from Eric Brosser (pro-natural BBer) that I followed.

My coach has me on a very similar training routine now.

P/RR/S training http://www.elitefitness.com/forum/7766688-post12.html

I have promised not to post details of what we are doing for my comp prep, so some of what I am doing is not going to be very detailed.

I started dieting around January 8th, and it has taken me awhile to get into the swing of dieting.

I am dieting with carbs, it is actually a really simple simple diet, it doesn't take long to prepare, which is brilliant, I will be dieting for quite some time this season.

There are also foods in the diet that I can eat in a lot of places, which will make travelling easier. So for example, 3 shredded wheat, all I need to do is a add a wee bit of protein.

The other thing I wanted to add is that I am not eating very much whey protein either. My protein is coming from animal sources, mainly meat, and a lot of different types of meat.

As the amount that I am eating is quite small in each meal, I have decided to go organic whenever possible. There is not a huge amount of price difference really with most things.

Training has been awesome, and I have a heavy lifting week min once every three weeks, more commonly every two weeks.

Periodising/mixing up my training has really worked and my lifts have gone up. I don't do one rep maxes, and my reps are never below 6 with heavy weeks.

Squat 100 kg/220 lb

Leg Press 240 kg/528 lb

Deadlift 70 kg/154 lb

Bench 50 kg/110 lb

Military Press 40 kg/88 lb

Bent over rows 60 kg/132 lb

Most of my training is with free weights, and I have a great training partner without whom, working with some of these weights would not be possible.

My diet is 1793 kcal/day, high protein and carbs, low fat.

Most of my fat is coming from animal sources, tuna factors quite strongly in my diet as well.

I am loving my training, heavy weeks don't take long. Last night we hammered legs in 20-25 min.

I am always looking for ways to maximise natural growth release, and taking a very short break between reps is another way to increase intensity.

Intense exercise, in particular resistance/weights, is one known trigger for growth, as is deep sleep, lower calories, and a few amino acids, including arginine.

I also think that dieting naturally is about manipulating insulin levels, it is a really anabolic hormone, and the effect of insulin for feeding muscles amino acids is highly favoured as your body fat drops.

I have to take progress pics every two weeks, so I will post a few on occasion.

These were from last Friday, Jan 18th.

There are quite a few things I need to work on including

1. Dropping bodyfat, I am around 20% right now

2. Bringing up my lats for a better X-shape

3. I have some asymmetry I need to sort out

4. Bringing up my calves a bit, making sure they are symmetrical (I had an injury last year, more sweep on my quads.

5. Posing, quarter turns, lat spread is diabolically bad, front and back, as is my abs and thighs

Bikini Mod · Jan 27, 2008

Re: 2008 Competition Preparation

I look forward to seeing you progress.

Tatyana · Jan 29, 2008

Re: 2008 Competition Preparation

Thanks hun,

I have to send in progress reports to my coach, so I will post it here as well.

Training has been awesome, it is not taking much time at all. And all my lifts are going up as well.

:heart:

needtogetaas · Jan 29, 2008

Re: 2008 Competition Preparation

OOOO shit its on now. I will keep up with this thread tat. I really want to root you on for this one.

princesa · Jan 29, 2008

Re: 2008 Competition Preparation

i'll be following your progress

good luck
:heart:

Gymgurl · Jan 30, 2008

Re: 2008 Competition Preparation

good luck....

Tatyana · Jan 30, 2008

Re: 2008 Competition Preparation

So I did some cardio tonight.

I haven't done ANY for months, but I am not going to start burning the fat off without it.

20 min before training (I tricked my training buddy by giving him a MD mag to read while we 'warmed up'), and 30 min after training.

Now that it is getting lighter out as well, the walk to and from work from the train station is also becoming appealing again (about 15 min up or down the hill).

I forgot how great it is to diet with carbs.

As much as I loved eating nuts and peanut butter, I do think that carbs are the way to go.

I got WEAK on the low carb diet, no energy to train, and without the intense training, I will lose too much muscle.

AND my lifts keep going up. They kept dropping when I was low carb dieting.

50 kg/110 lb on the bench still, but reps are up, and I am not struggling nearly as much.

I also did 24 kg/53 lb dumbells on incline bench tonight, 32 kg/70 lb on E-Z curl bicep curls.

All of this is after pre-exhausting the muscle as well.

The things I really do have to watch are getting enough sleep and drinking enough water.

claire · Jan 31, 2008

Re: 2008 Competition Preparation

Good luck

Beginning pictures look great. Your lifting numbers are awesome too.

Tatyana · Feb 1, 2008

Re: 2008 Competition Preparation

Thanks everyone

I am really happy tonight as I have created a complete convert to the bodybuilding lifestyle

I work with her, and one night when we were handing over on-call, she expressed her complete frustration that NOTHING was working for her with losing weight.

She was running and cycling LOADS, and eating quite healthy as well.

I told her to stop the cardio and start lifting, and gave her a basic routine.

This was about 6 weeks before Christmas, and in the last three weeks, she got the confidence to stop training in her house and joined a gym.

She even has a few training buddies already, has bought creatine, whey protein and is happy her body is sore most of the time.

We trained together tonight in her gym. It is a little gym attached to a school, small but has a lot of the basics (and loads of cardio equipment).

Her training buddies have seen some of my pics on this site, and had a lot of questions.

She did my training routine, and really loved it (back and tris tonight).

This was the funny bit.

When we first started training, EVERYONE, and I mean EVERYONE in the gym stopped to watch. Even the manager.

It got really out of control when I started to do bent over rows, there was actually a semi-circle around me.

I am quite good at keeping focused when training, so I didn't let it phase me but it was amusing.

I guess bodybuilders, and especially female bodybuilders are quite an anomally in some gyms.

AND I did cardio after even though I really really really didn't want to.

We went shopping after, and it was quite easy for me to spot some of the problems in her diet.

She had thought she wasn't eating any sugar, but she hadn't been reading any of the ingredients.

Needless to say, she was absolutely shocked when I pointed out that some of the stir-fry sauces she had been using had 40 g of plain unadulterated sugar in them.

Then for amusement, we also checked the ingredients on the 'healthy' low fat yogurts that so many women love to eat when dieting.

Most of the little individual pots has at least 16 g of sugar in them.

The supermarkets in the UK often have health food sections in them (and this Tesco's superstore even has a health shop in it with BBing supplements), so we found some healthy clean cheats, no sugar, just real food.

It was awesome, so many people do ask for advice, most never do anything with it.

needtogetaas · Feb 1, 2008

Re: 2008 Competition Preparation

Tatyana said:
So I did some cardio tonight.

I haven't done ANY for months, but I am not going to start burning the fat off without it.

20 min before training (I tricked my training buddy by giving him a MD mag to read while we 'warmed up'), and 30 min after training.

Now that it is getting lighter out as well, the walk to and from work from the train station is also becoming appealing again (about 15 min up or down the hill).

I forgot how great it is to diet with carbs.

As much as I loved eating nuts and peanut butter, I do think that carbs are the way to go.

I got WEAK on the low carb diet, no energy to train, and without the intense training, I will lose too much muscle.

AND my lifts keep going up. They kept dropping when I was low carb dieting.

50 kg/110 lb on the bench still, but reps are up, and I am not struggling nearly as much.

I also did 24 kg/53 lb dumbells on incline bench tonight, 32 kg/70 lb on E-Z curl bicep curls.

All of this is after pre-exhausting the muscle as well.

The things I really do have to watch are getting enough sleep and drinking enough water.

I hear you on the sleep problem. Water is never a problem for me though. Its all I drink all day with maybe a black coffee here and there.

Btw go drink some water.

Tatyana · Feb 3, 2008

Re: 2008 Competition Preparation

I had a weigh in today, and I am down 0.8 kg/ 1.8 lbs this week.

I am going to weigh in again on Tuesday as I am off during the day from Tuesday - Friday, and I do like to see if the weight loss is stable, and I may find my bodyfat calipers by then too

I am meant to take progress pics today, but it is too freaking cold to get into a bikini (oh the joys of old Victorian houses).

I am getting my cardio mojo on, I did 60 min walking on an incline this morning on empty (well some black coffee).

It is not that bad when you have a bodybuilding magazine or a good book to read.

Tatyana · Feb 5, 2008

Re: 2008 Competition Preparation

60 min of cardio yesterday and today

3.9 km/h on a 6% incline, think my average heart rate was about 120, I did wear my heart rate monitor today.

I am soooooooo freaking hungry after I do cardio, and today as I am on-call, I have to balance my calories out over 24 hours, as I will be up all night.

Did chest and biceps today, heavy week (JOY) and I am starting to find flat bench on 50 kg/110 lb getting easier, more reps, only getting a spot on the last few reps

Incline DB bench 24 kg/53 lb each

DB flat flyes 16 kg/35 lb each

Barbell curls (in the squat rack as I am cheeky like that) 30 kg/66 lb

Preacher curls 30 kg/66 lb

Love dieting with carbs when training is this great.

Tatyana · Feb 7, 2008

Re: 2008 Competition Preparation

60 min of low intensity cardio last night, and again this morning on empty.

Tonight I went to a new gym that was built by one of the lads I have known for ages in my gym.

He was almost ready to do his first comp and then had a hideous motorcycle crash, tore the quad off the femur, messed up his arm, and really, it was his fault. No protective gear and doing something like 80 mph in a residential area.

He lost a huge amount of size, and his leg still swells up when he trains, and there is a massive scar up his leg. It has been about three years now as well.

I am quite lucky as there are 5 proper BBing gyms near me now, three are walking/pedal cycle distance.

The new gym is a small, proper BBing gym, most of the machines are plate loading, and he has a decent amount of free weights, bars, a couple of cable machines.

I also ran into another mate who is a Men's Health and Fitness model, he was complaining a bit as he has had to 'down-size' to get modelling work.

I am going to join his gym as I will be training there on occasion, and as I don't pay a gym membership at my regular gym, and his membership is not that much, it will be nice for a change.

It was great as he has a proper T-bar, so we did back and triceps.

I was meant to do dips, but had to use a dip machine, and this was my big lift for the day, 140 kg/308 lb.

I am also going to have to start pulling more on deadlifts, I have been doing a meager 70 kg/154 lb for some time now, and I am doing more reps than I am meant to on heavy week.

I know this is purely psychological, worried about injury.

I have done 90 kg/198 lb on rack pulls.

Next time I have heavy week, I think I will start with the bar in a power rack and go for more weight, at least 10 kg/22 lbs more.

STILL no progress pics, I really have to get onto that.

Scotsman · Feb 8, 2008

Re: 2008 Competition Preparation

Looks like everything is going well for you Tat. And since you deadlift I'll let the curling in the squat rack thing slide.

Keep up the good work.

Cheers,
Scotsman

claire · Feb 8, 2008

Re: 2008 Competition Preparation

Tatyana said:
60 min of cardio yesterday and today

Incline DB bench 24 kg/53 lb each

Love dieting with carbs when training is this great.

Awesome weight on the Inclines. I don't think I could live without carbs. Especially when lifting heavy.

Tatyana · Feb 8, 2008

Re: 2008 Competition Preparation

claire said:
Awesome weight on the Inclines. I don't think I could live without carbs. Especially when lifting heavy.

I think Atkins has done some damage.

People seem to think that keto diets are the only way to go now, which is not true.

Keto diets do not even work all that well on everyone, it really does depend on your biochemical individuality.

I am glad I have tried low carb dieting, I did love being able to eat nut butters, but my training did suffer, and I looked FLAT all the time.

Also people will go into ketosis at different amounts of carbs, so a keto diet may not be less than 20 g/carbs per day.

To be perfectly frank, I have seen far more people have really hideous rebound off low carb dieting than I have from any other type.

claire · Feb 9, 2008

Re: 2008 Competition Preparation

Tatyana said:
I think Atkins has done some damage.

People seem to think that keto diets are the only way to go now, which is not true.

Keto diets do not even work all that well on everyone, it really does depend on your biochemical individuality.

I am glad I have tried low carb dieting, I did love being able to eat nut butters, but my training did suffer, and I looked FLAT all the time.

Also people will go into ketosis at different amounts of carbs, so a keto diet may not be less than 20 g/carbs per day.

To be perfectly frank, I have seen far more people have really hideous rebound off low carb dieting than I have from any other type.

I tried Atkins after my 4th child before I knew better. It was awful. I was cranky and miserable and never made it past the two week induction phase. I prefer to have carbs but to add them at certain times of the day. I do not have carbs at night. But my goals are for strength and not weight lose and I know everybody is different.

Love your journal and good luck with your goals.

Gymgurl · Feb 9, 2008

Re: 2008 Competition Preparation

Tatyana said:
I think Atkins has done some damage.

People seem to think that keto diets are the only way to go now, which is not true.

Keto diets do not even work all that well on everyone, it really does depend on your biochemical individuality.

I am glad I have tried low carb dieting, I did love being able to eat nut butters, but my training did suffer, and I looked FLAT all the time.

Also people will go into ketosis at different amounts of carbs, so a keto diet may not be less than 20 g/carbs per day.

To be perfectly frank, I have seen far more people have really hideous rebound off low carb dieting than I have from any other type.

i tend to agree with this!

Tatyana · Feb 9, 2008

Re: 2008 Competition Preparation

claire said:
I tried Atkins after my 4th child before I knew better. It was awful. I was cranky and miserable and never made it past the two week induction phase. I prefer to have carbs but to add them at certain times of the day. I do not have carbs at night. But my goals are for strength and not weight lose and I know everybody is different.

Love your journal and good luck with your goals.

I have been reading a few interesting books related to diet

The True You Diet - Dr. John Briffa

Biochemical Individuality - Roger Williams PhD

Metabolic Profiling

This is the conclusion I have come up with.

Diet is very individual. The general recommedations that have been made about what is a healthy diet just does not work for everyone.

If you think about it, it makes a lot of sense. Over human pre-history different groups of people have had to adapt to different climates with different types of foods available.

When people eat a diet that is based on their ancestral foods, the do not seem to suffer the chronic degenatory diseases that are plaguing the Western World right now.

Consider different aboriginal groups, when they eat a diet suited to their environment, they are healthy. The adopt a 'western' diet, they start to suffer from 'western' diseases.

The Pima Indians in the American South West are a good example of this, they are now the most obese people on earth with the highest incidence of type II diabetes.

Obviously now, a lot of people are a mix of various groups of people, but there are ways to determine what diet works for you.

I have dieted down while eating baby new potatoes as one of my major source of carbohydrates.

There have been a lot of studies examining the efficacy of low carb diets for the obese, and while low carbs, high fat/high protein work really well for some, the barely work at all on others.

Similarly diets with high carb, high protein, low fat, work for some but not for others.

It is obvious, there are so many obese people that say they have tried all the standard cookie cutter diets that are recommended, and they don't work.

I do think diet has to be individual, so either you have to experiment on yourself or use something like this metabolic profiling.

I will be typing myself, I will let you know how it works out for me.

Tatyana · Feb 9, 2008

Re: 2008 Competition Preparation

I posted this on another board recently, and I think it is appropriate here

Originally Posted by Tatyana
People will have varying amounts of lipoprotein lipase and beta-hydroxyl acyl Co A dehydrogenase, more of this, better at utilising fat as an energy source, less of this, better at utilising carbs as an energy source.

Ferraro RT et al, Relationship between skeletal muscle lipoprotein lipase activity and 24-hour macronutrient oxidation, Journal of Clinical Investigation 1993, 92; 441-5

Zurlo F et al, Whole-body energy metabolism ad skeletal muscle biochemical characteristics, 1994 Metabolism, 43: 481-6

Studies have measured people's respiratory quotients, and it is known that some people use different substrates to different extents. If you utilise carbs, you have a respiratory quotient closer to 1, fat closer to 0.7.

Seidell JC, Fasting respiratory exchange ratio and resting metabolic rate as predictors of weight gain: The Baltimore Longitudinal Study on Aging, International Journal of Obesity 1992, 16: 667-74

Studies have shown people respond differently to low carb diets, some will lose 20 kg, while some will lose nothing

Yancy WS, et all A low carbohydrate ketogenic diet vs a low-fat diet to treat obesity and hyperlipidaemia. A random, controlled trial, Annals of Internal Medicine 2004 140: 69-77

needtogetaas · Feb 9, 2008

Re: 2008 Competition Preparation

Tatyana said:
I have been reading a few interesting books related to diet

The True You Diet - Dr. John Briffa

Biochemical Individuality - Roger Williams PhD

Metabolic Profiling

This is the conclusion I have come up with.

Diet is very individual. The general recommedations that have been made about what is a healthy diet just does not work for everyone.

If you think about it, it makes a lot of sense. Over human pre-history different groups of people have had to adapt to different climates with different types of foods available.

When people eat a diet that is based on their ancestral foods, the do not seem to suffer the chronic degenatory diseases that are plaguing the Western World right now.

Consider different aboriginal groups, when they eat a diet suited to their environment, they are healthy. The adopt a 'western' diet, they start to suffer from 'western' diseases.

The Pima Indians in the American South West are a good example of this, they are now the most obese people on earth with the highest incidence of type II diabetes.

Obviously now, a lot of people are a mix of various groups of people, but there are ways to determine what diet works for you.

I have dieted down while eating baby new potatoes as one of my major source of carbohydrates.

There have been a lot of studies examining the efficacy of low carb diets for the obese, and while low carbs, high fat/high protein work really well for some, the barely work at all on others.

Similarly diets with high carb, high protein, low fat, work for some but not for others.

It is obvious, there are so many obese people that say they have tried all the standard cookie cutter diets that are recommended, and they don't work.

I do think diet has to be individual, so either you have to experiment on yourself or use something like this metabolic profiling.

I will be typing myself, I will let you know how it works out for me.

You just keep growing in knowledge. I love it. I learn a lot from you girl.

Tatyana · Feb 10, 2008

Re: 2008 Competition Preparation

I did 60 min of cardio on Friday, and I was on call Friday night, which always throws off my sleep schedule.

I know most of you won't want to hear this, but I got my period as well yesterday, which is good as far as weight goes (it will probably be less than I thought it was), but it does set me on my BUTT sometimes.

Messes more with sleep, as my body temp goes up, but I haven't had any wild cravings for food.

I have had a few more cocoa powders with cinnamon and splenda 'hot chocolates' since yesterday.

I just had the WORST training session I have had in three months.

Legs, I even dropped weight off what I have been doing, but I did get through it.

I did have a slightly larger meal than usual after training today, going to get more sleep tonight, and just get on with it tomorrow again.

I have a 12 hour shift tomorrow, so tomorrow night I will probably only do cardio after work.

A few progress pics from Friday

Scotsman · Feb 10, 2008

Re: 2008 Competition Preparation

I hate it when bad workouts happen. But I try to use it as fuel for the next time.

Looking good in the pics.

Cheers,
Scotsman

the-short-one · Feb 11, 2008

Re: 2008 Competition Preparation

You're looking good, Tat. Nice booty!

mamaj · Feb 11, 2008

Re: 2008 Competition Preparation

Pics look great!!

Tatyana · Feb 12, 2008

Re: 2008 Competition Preparation

Last night 60 min of cardio on a bike, which I thought would be really EASY, but I really felt it today.

When the weather gets better, I think I will start cycling to work once a week, it is about 13 miles. I have done it a few times before, it is a really nice ride, about half of it is along the Thames Estuary.

This week is high volume training, no training buddy tonight as HE HAD A BABY (well his former partner did). A little girl, 7 lbs, I have seen a pic and she is just the cutest thing already.

It was tough getting into the gym tonight on my own, I had to re-arrange my work schedule to go to the Arnold Classic, and I have had LOADS of on calls and what we call extended days close together.

The sleep thing is definately missing.

I did manage to train, nothing amazing, but at least I got in and got it done.

This is when I am getting the wisdom of my coach, as I am going to have a long season of training and dieting, and both are really really simple, and training rarely takes more than 30 min.

Cardio, different story.

princesa · Feb 14, 2008

Re: 2008 Competition Preparation

Looking great Tat.

Nice legs and glutes

Tatyana · Feb 14, 2008

Re: 2008 Competition Preparation

Thanks for the encouragement and kind words all.

Good thing my coach is more critical otherwise I might just end up sitting on my butt more than I really should.

Yesterday morning I did 60 min of walking cardio on empty, slight incline, 4 km/h.

In the evening, my training buddy and I went to the new gym in Rayleigh again for chest and biceps.

My arms are not one of the parts I need to develop really, but I find that on heavy weeks, after hammering chest, my triceps are too knackered to get a good work-out, so that is why I am doing the cross training.

However, after this week, there may be some wisdom in mixing it up again.

I am doing high volume training, very few exercises per body part, 10 reps, 6-10 sets, one minute rest between sets.

The burn by the last few sets is unbelievable, however it is getting better so I am going to have to up the weights again next time I do it.

I was on call last night, but managed about 2 hours of sleep, had a nap today and then went and trained legs and shoulders.

I am only training with weights four times a week, but two bodyparts get trained twice a week in a rotation, so it is not the same two bodyparts each week.

My biceps CANED today, so back was on the schedule, but completely out of the question.

Worked out well as I got to use a different leg press. My first coach always recommended using different bits of equipment and using different gyms, as the stress on the muscle is different.

I must admit, I didn't like the set up of this leg press, and I did drop the weight a bit as the strain on my knees and hip flexors felt a bit odd.

I am working on building up my quad sweeps, so when I am doing leg press, I am keeping my feet as close together as possible.

After my last two rubbish workouts, I have noticed that I haven't been pushing it as much as I could this week. Only with biceps, all my other weights are going to have to go up.

The dieting thing is getting easier, but my work schedule does mess with it.

When I am on call, I am awake for almost 24 hours and have to stretch my calories through this period, then the next day, I am awake for about 10 hours and have to try to squish all my calories into this period.

It is getting easier though.

Dieting does do my head in, my weight hasn't dropped much for dieting for about 5-6 weeks now, but my bodyfat is dropping, and I am starting to look bigger due to being leaner, and people do notice.

The progress pics are invaluable as I have a hard time noticing any differences or progress using a mirror.

My training buddy is great too, as he has competed before so he will tell me where I am changing, and what I need to work on (same as my coach).

wlmcrae · Feb 14, 2008

Re: 2008 Competition Preparation

OK, now I feel like a total wimp! Way to go Tatyana!

Tatyana · Feb 17, 2008

Re: 2008 Competition Preparation

I took Friday off entirely, no cardio no weights.

Yesterday was 60 min walking cardio, average around 3.9 km/h on a 5% incline.

Today I did 45 min on the stationary bike.

I wore my heart rate monitor both days and to my surprise, my heartrate was higher on the bike, even though it doesn't really feel like as much effort.

I will be doing more cardio on the bike. It is also easier to read on the bike.

I also walk to the gym sometimes, it is about 25-30 min for both ways, but as I don't drive and take the train, walk to and from work, it never seems like cardio to me, but it would add an hour most days.

I finished off this week's volume training with back and triceps, and even though I increased the weight for back by 5 kg/11 lb, still wasn't enough really.

Same for triceps.

My weight is STILL the same but most people are saying I look bigger and leaner.

My BMI scale is not showing much of a shift either, but they are not known for their accuracy. I have yet to find my accumeasure calipers in my flat.

I got a battery for my other fat calipers, I may have to get my training buddy to start taking measurements for me, cause really, I do have a hard time seeing any progress most of the time, but I do know that the fat is coming off.

Slowly but surely. Really, this is what bodybuilding is all about, there are no FAST results.

Donnie Darko · Feb 17, 2008

Re: 2008 Competition Preparation

Tatyana, I'm wishing you the absolute best.

halfcenturian · Feb 17, 2008

Re: 2008 Competition Preparation

:chomp:

GUARDIAN · Feb 17, 2008

Re: 2008 Competition Preparation

i know u will make us all proud. (actually we are all proud of u no matter what)

perryscoon · Feb 17, 2008

Re: 2008 Competition Preparation

Looking great. Is that really 20% bf??? That seems way to high to me.

Tatyana · Feb 17, 2008

Re: 2008 Competition Preparation

perryscoon said:
Looking great. Is that really 20% bf??? That seems way to high to me.

Men and women's bodyfat percentages are significantly different.

A woman can be comp ready at 10%, for a man, it is usually around 6% and less.

needtogetaas · Feb 17, 2008

Re: 2008 Competition Preparation

We are all watching you. Don't mess it up. lol just kidding. You go girl.

xrsist · Feb 17, 2008

Re: 2008 Competition Preparation

your looking great tat, show them other pomy chicks how its done!

Tatyana · Feb 18, 2008

Re: 2008 Competition Preparation

X - I have been a whinging pom today

I have been in a funny mood all day, a bit mopy, and the weather has been funny in England, quite cold and super foggy which didn't clear.

I was feeling sorry for myself about dieting naturally, and how the numbers on the scale are NOT going down.

I almost didn't train, but I did walk my butt through the fog to the gym.

I am training heavy again this week, and I had an awesome workout, even without my training buddy, back and triceps (I will be doing this twice this week, so he doesn't really miss out on anything).

I felt really strong, did more weight or more reps on everything

I went super wide on pull ups to hammer my little chicken fillet lats, and even though I couldn't always pull myself up, I did some forced negatives.

T-bar rows have GOT to be the best thing for hammering out frustrations, as are seated rows (used Hammerstrength plate loading 35 kg/77 lb/side).

Dips with 15 kg/33 lb on the belt, skull crushers with 25-27.5 kg/55-61 lb (not sure of the weight of the E-Z curl bar - BY MYSELF.

My best lift for the day though was rack pulls, 100 kg/220 lb

The thing that I was impressed with is that I didn't use straps (they are in the wash cause I got creatine powder all over them).

With straps I could have done more. It did really hurt my callouses.

This is a massive thing for me, as in November when I started doing these, 80 kg was just tooooooooooo much to even lift off the bars.

Cal_21 · Feb 18, 2008

Re: 2008 Competition Preparation

You'll do very well I'm sure. Amazing body btw.

xrsist · Feb 18, 2008

Re: 2008 Competition Preparation

Tatyana said:
X - I have been a whinging pom today

I have been in a funny mood all day, a bit mopy, and the weather has been funny in England, quite cold and super foggy which didn't clear.

I was feeling sorry for myself about dieting naturally, and how the numbers on the scale are NOT going down.

I almost didn't train, but I did walk my butt through the fog to the gym.

I am training heavy again this week, and I had an awesome workout, even without my training buddy, back and triceps (I will be doing this twice this week, so he doesn't really miss out on anything).

I felt really strong, did more weight or more reps on everything

I went super wide on pull ups to hammer my little chicken fillet lats, and even though I couldn't always pull myself up, I did some forced negatives.

T-bar rows have GOT to be the best thing for hammering out frustrations, as are seated rows (used Hammerstrength plate loading 35 kg/77 lb/side).

Dips with 15 kg/33 lb on the belt, skull crushers with 25-27.5 kg/55-61 lb (not sure of the weight of the E-Z curl bar - BY MYSELF.

My best lift for the day though was rack pulls, 100 kg/220 lb

The thing that I was impressed with is that I didn't use straps (they are in the wash cause I got creatine powder all over them).

With straps I could have done more. It did really hurt my callouses.

This is a massive thing for me, as in November when I started doing these, 80 kg was just tooooooooooo much to even lift off the bars.

i couldnt imagine you whinging tat

you might have to come train over here then its 34c today and not a cloud in the sky!
i find the same thing frustration and aggression always help in the gym
congrats on the rack pulls

Tatyana · Feb 20, 2008

Re: 2008 Competition Preparation

xrsist said:
i couldnt imagine you whinging tat
you might have to come train over here then its 34c today and not a cloud in the sky!
i find the same thing frustration and aggression always help in the gym
congrats on the rack pulls

I have been whinging today as my entire body HURTS.

Last night was legs, heavy week.

Warmed up on the bike for 15 min, then straight into squats.

I haven't increased the weight as I want to do some drop my ass to the floor form with a good weight, so warmed up with 40 kg then 60 kg, then loaded up 100 kg/220 lbs.

I was going to at least parallel for all of them, maybe a bit below for a few.

Next leg press, and I put on more weight than I have on this leg press, 250 kg - 550 lb, and did sets of 8-9 reps (couldn't really count all that well).

Leg extensions and leg curls on Hammerstrength plate loading machine finished them off. Leg extensions, not impressive weight with plate loading, but I am doing 25 kg/ 55 lb per side of laying leg curls.

Shoulders, four exercises, including seated behind neck military press (I only go to my ears to save my rotator cuffs), and I was pleased that I am doing 40 kg/ 88 lbs

I have started to shrug with dumbells instead of the Hammerstrength machine, so my weight has dropped as the grip is more difficult.

It was a good workout, and I really wish I had done some walking cardio this morning to help ward off the doms in my legs.

Threads get boring without piccies, so we took a few last night.

Scotsman · Feb 21, 2008

Re: 2008 Competition Preparation

Looking great Tat!!!

Great work on the rack pulls and squats!

Cheers,
Scotsman

Tatyana · Feb 21, 2008

Re: 2008 Competition Preparation

I realised tonight that I have chest and biceps together, my two least favourite bodyparts to work.

My bench is up to 60 kg/ 132 lbs, incline dumbell press 25 kg/55 lbs.

I was thinking back to when I first started training, and bodybuilding properly.

I did bench like crazy then, cause it was one of the few exercise I knew.

I also hated doing preacher curls cause my arms spread out all over the bench.

Now they don't.

It is quite amazing, my lifts are going up, and I am getting stronger, even though I am dieting.

princesa · Feb 21, 2008

Re: 2008 Competition Preparation

Good job Tatyana!!!
damn check out those plates...im jealous

I'd love to work out with you sometime, ever come to ny look me up :qt:

I dont like bench as well, i feel like i dont get as good of a work out as my lower body ...i dont get that light headed/passing out feeling

anyway great job girl.

Tatyana · Feb 23, 2008

Re: 2008 Competition Preparation

princesa said:
Good job Tatyana!!!
damn check out those plates...im jealous
I'd love to work out with you sometime, ever come to ny look me up

I dont like bench as well, i feel like i dont get as good of a work out as my lower body ...i dont get that light headed/passing out feeling

anyway great job girl.

Thanks

I have been saying to myself that I have been rubbish with cardio this week, but I don't drive, so I walk almost everywhere.

Just walking to and from work from the train, and to and from the gym adds up to almost one hour.

Throw in a trip to the town centre when I am at work, or to the high street where I live, and it is A LOT of walking.

I have two bikes, but I try not to ride them as much, cause then walking just seems SO SLOW.

Last night I had my first gig of the season.

I almost bailed as I think I am not in good enough condition, but it was not for bodybuilding, it was for 'art'.

It went really well considering I didn't know exactly what I would do, so I pumped up and then flexed in a bling one piece figure suit.

People are fascinated by bodybuilders, it is quite amazing.

Flame & Flesh
Critics' Choice

Fri Feb 22 Corsica Studios, 5 Elephant Rd, (shopping centre exit from tube) , London , SE17 1LB

The south London-based arts and science collective Experiment 1 present their latest large-scale work, this flame and flesh-themed event. Performers include Patient Zero, Trauma Unit, Tatyana, Uniform Shibari, a Japanese rope bondage show, Pearlsworld and many more.

gymdiva20 · Feb 23, 2008

Re: 2008 Competition Preparation

You bench that heavy with breast implants??? yay that means when i get mine i will still be able to go heavy....

GUARDIAN · Feb 23, 2008

Re: 2008 Competition Preparation

I pair chest and bi's as well. I am not a fan of chest myself. All those years of heavy bench caused me to get shoulder surgery last year. My other side will be due in a matter of time.

Love the pix! Was that guy your training partner? The one that parties every weekend and then cant lift on Monday? LOL

Tatyana said:
I realised tonight that I have chest and biceps together, my two least favourite bodyparts to work.

My bench is up to 60 kg/ 132 lbs, incline dumbell press 25 kg/55 lbs.

I was thinking back to when I first started training, and bodybuilding properly.

I did bench like crazy then, cause it was one of the few exercise I knew.

I also hated doing preacher curls cause my arms spread out all over the bench.

Now they don't.

It is quite amazing, my lifts are going up, and I am getting stronger, even though I am dieting.

Tatyana · Feb 23, 2008

Re: 2008 Competition Preparation

gymdiva20 said:
You bench that heavy with breast implants??? yay that means when i get mine i will still be able to go heavy....

Over the muscle. I have known a few FBBer that have had them under, they usually get them taken out and put over.

I know one girl who said she 'flattened' out her implants going under the muscle.

They may cut the pectorals. I thought it was all a bit too much to go under, and also, if you get lean, you will have the veins from your pec muscles over your breasts. :worried:

gymdiva20 · Feb 23, 2008

Re: 2008 Competition Preparation

okay that makes sense that is what i have heard. It will be six months before I get mine (if i do in fact decide for sure to do it), so it is good to hear the pros and cons of over versus under.

Tatyana · Feb 23, 2008

Re: 2008 Competition Preparation

I mentioned I did a performance last night with http://www.experiment1.co.uk/.

It was my mate Lollie, who also has done the Dirtbag Cabarets, which I have also done a little performance for.

This was a bit more extreme, but really great. The whole concept is a fusion of the arts and sciences.

As the theme was Flesh and Flame, the Flame being the Gas Organ, there was a lot of flesh.

All I did was pump up and then flex

.

Went down really well. Not all the acts were seriously severe, there was also an amazing Tai Chi kata, and several musicians and spoken word artists.

I think I may be doing a few more gigs, I am going to have to get chrome DBs encrusted with diamantes.

Tatyana · Feb 24, 2008

Re: 2008 Competition Preparation

I walked for about three hours yesterday sorting out all the bits I needed to travel and then went to the gym.

Back and triceps

T-bar rows on an oly bar are up to 45 kg/100 lb (+ whatever one end of bar weighs, maybe another 5-10 kg/ 10-20 lb), hammerstrength rows are 35 kg/77 lb a side.

Tricep dips with 20 kg/44 lbs, and skull crushers with about 40-42 kg/88-92 lb.

My dead lift still sucks at 70 kg/154 lb. I know I have done more.

SO I am in NYC, completely knackered, and I am about to go for a walk to find Gold's gym in Manhatten.

I have been told to take advantage of the cold weather, as being cold has you burn more calories, and that is quite easy in England as the houses (well my house) is such an old Victorian place, that even with the heat cranked at times it can be cold.

It does depend if the wind is coming off the ocean.

Anyway, I am used to it now, and I am WAY to warm everywhere.

I travelled through Frankfurt, and all the German security and airport peeps said something about muscles.

I had the best flight ever, I sat between two women from Israel, one was Orthadox, one reformed Jew, and we had a giggle and GREAT conversations.

Got a few good tips for cooking chicken, she got some advice for her hubby to control her weight.

We both learned some things from each other, and as she also has quite strict rules about her diet, I got an entirely new insight into 'dieting'.

It was one thing she said that really struck me. 'People aren't very good at making up rules about their own diets and food intake'.

So true, also as the rules that people will follow will often be quite individual.

fitness-rubber · Feb 25, 2008

Re: 2008 Competition Preparation

Tatyana said:
I had the best flight ever, I sat between two women from Israel, one was Orthadox, one reformed Jew, and we had a giggle and GREAT conversations.
.

this is what i absolutely love about long flights

Tatyana · Feb 26, 2008

Re: 2008 Competition Preparation

fitness-rubber said:
this is what i absolutely love about long flights

Except I was bored, and as I am dieting I couldn't eat most of the food, but I did absolutely cane all the 'healthy cheats' I brought with me.

As I did lose track of how many calories I had consumed, especially with the time difference, I got my butt out of bed this morning and went to Gold's gym in central Manhatten.

VERY VERY nice gym. A few annoying rules, like no bags in the gym. I rather like it when the lads are carrying huge duffel bags around the equipment, and I did find it annoying that I couldn't have my wee gym bag with me.

I did 60 min on the exercise bike, then ran out to Starbuck for a skinny latte and my breakie (I did pack up the oats/whey combo) for about 4 days in baggies.

There are SO many Starbucks in NYC, you can't go more than a block before you run into at least ONE.

This week I am doing some high rep stuff pre-exhausting the muscle then doing drop sets, and a few heavy sets per body part.

I am planning on doing some serious training, possibly even pushing into the overtraining domain for the next week as I will have the weights I need in NYC and while I am at the Arnold.

I also want to see how my body responds to very little rests, as I haven't done it in awhile, and I don't think a week of it when I will have the following two weeks to rest LOADS will really hurt.

Starting this week on chest and biceps.

I am getting into that condition where people are starting to ask me if I am a bodybuilder, or if I have a competition soon, twice today already.

I don't think any of my lifts were anything amazing or heavier this week (I am also not pushing it too much as I know I am overtraining) and I have to bloody convert everything from pounds to kilos and then remember what I had been lifting before. I didn't bring my full training journal will me.

Dieting is a bit tough, and I am not going to stress too much about it, I will just keep portion sizes small. I have also probably walked for about 6 hours today around NYC.

I did have a cheat meal with Nelson Montana tonight, we split a pizza

Tomorrow, a burger.

Nelson Montana · Feb 28, 2008

Re: 2008 Competition Preparation

Tatyana said:
I did have a cheat meal with Nelson Montana tonight, we split a pizza

Tomorrow, a burger.

Tatyana, what HAVE you been up to?

I take full responsibility for corrupting your diet. It was fun though.

Hope you enjoyed your stay in NY. Have a great time at the Arnold.

Miss you. :heart:

Tatyana · Feb 28, 2008

Re: 2008 Competition Preparation

Hi Nelson,

You did take very good care of me in NYC, and the diet advice was stellar. Especially the pastrami on rye bread.

I had a great time, and I found myself missing you today as well.

So I forget what I posted last about my training, I did train everyday I was in NYC, and I walked LOADS.

I am now in Columbus, it is fracking freezing!

I haven't trained today, but I would usually have a day off, I realised yesterday three days in a row was just a bit tooooooooooo much.

I had another amazing plane journey, as I was seated next to Victor Martinez. Lovely guy, his knee is still in a brace.

You could so tell all the peeps who were headed for the Arnie.

I am staying a distance from the Convention Centre as the Extended Stays (with kitchens) are further out of the city.

There is also a Whole Food Market near me, and again I was blown away by the sheer amount and selection of foods.

It would drive me a bit batty after awhile, there were 8 different types of black peppers in mills to choose from.

I will be taking some pics, I will see when I can get some of them posted up.

Tatyana · Mar 4, 2008

Re: 2008 Competition Preparation

WOW, I haven't posted anything in AGES.

I just arrived in Phoenix this morning and it is GORGEOUS.

I had the most amazing time at the Arnie, and I met so many pros and had lovely chats with:

Victor Martinez on my plane flight (and then we chatted a few times at the Arnie)

James 'Flex' Lewis and his lovely finance Shima (again)

Kai Green (while training at the World Gym)

Dayna Cadeau (World Gym)

Michael Lockett (World Gym)

Becca Swanson (World Gym)-World's Strongest Woman

Eric Brosser (nattie Pro)

Dave Palumbo

Greg Valentino

At the Expo I had a little chat with:

Sergio Olivia

Frank Zane

Lou Ferrigno

David Henry

And I met a few peeps that I know from another board as well, and a few new people who will be competing at the Nationals this year.

LOVED it, I think I will be back next year.

As the pound is so strong, so many things were SO cheap and I got three Jagware comp bikinis, a Jantana comp tanning kit, Schiek lifting gloves and straps, Pro tan tanning bed lotion.

I LOVE the Sports Authority, and even though I have SO many training clothing, as I do spend so much time in the gym, I got some MORE.

I had to buy another suitcase already, I am so close to my weight limit, I have to shuffle stuff from case to case everytime I check in.

So back to training and the dieting thing.

I have been training and starting to take on more cardio. This week I am in Phoenix I am going to be doing 2 h/day, some of it swimming.

Dieting was quite easy at the Arnold as it was so easy to be inspired, so much going on there was no temptation to eat from boredom (like on long plane journeys).

I haven't done any amazing lifts, I have been training with a more regular frequency so I haven't gone as heavy/balls to the walls as I know I would just burn myself out with all the flights, changes in time zones, long days at the Arnie, not having my regular training buddy.

I must say I am really impressed with a lot of the gyms in the US. So different than the ones that I use the most in the UK.

My two regular gyms have no heating or air conditioning, one is new so it isn't that grotty, but the other is a bit dirty.

Obviously the 'chain' gyms are probably similar, but the gyms here are just so bloody HUGE with massive amounts of equipment.

I did jump on a scale with a bodyfat, one standing (lower body) and a hand held one (upper body), and my lower body is 18.5% and my upper was reading 14.5%.

My coach has plotted my progress on an excel chart, and while my bodyweight is more or less stable, my lean tissue has been going up while my body fat has been dropping, which is ideal for what we want to achieve.

I am sure there is more I would like to say, but I need to get back into the sun and do some cardio.

gymdiva20 · Mar 4, 2008

Re: 2008 Competition Preparation

yay you get me inspired just when i need it....like after my first week of contest prep with months to go.....keep up the good work!!!

Tatyana · Mar 5, 2008

Re: 2008 Competition Preparation

xrsist · Mar 5, 2008

Re: 2008 Competition Preparation

you look amazing tat
good to hear your having a ball

Tatyana · Mar 5, 2008

Re: 2008 Competition Preparation

60 min of cardio on a bike.

Breakfast

Back and triceps

15 min of swimming in the pool (I sink like a rock now, and it is TOUGH)

Buffalo steak, broccolli and ezekial bread (sooooooooo yummy)

Nap and then going to do some socialising with my 'rents with the other olds they know here.

Life is tough.

needtogetaas · Mar 5, 2008

Re: 2008 Competition Preparation

That guy was checking you out. I was thinking about you today. Have not seen much of you around.

Tatyana · Mar 7, 2008

Re: 2008 Competition Preparation

needtogetaas said:
That guy was checking you out. I was thinking about you today. Have not seen much of you around.

I was told I got checked out a lot at the Arnie, I didn't notice.

I am on holidays, and it is FAR too nice to be inside on a computer.

Ok, so I did another hour of cardio on Wednesday night.

One hour of yoga Thursday morning, then one hour of walking cardio on empty.

3 hours by the pool tanning, then I did legs (the equipment here is absymal for legs) and shoulders.

Last night I went to a lecture by Richard Dawkin, the author of the God Delusion, which was hilarious and very entertaining and interesting.

Got up again for yoga this morning, it has been SO missing from workout, I do need to focus more on balance and flexibility, and it just FEELS so GOOD.

Off to do my one hour of cardio again.

It is going to be interesting to see what my progress will be when I get home, my weight is slightly down, but this is not my usual scale.

And I haven't pinched myself for body fat in about three weeks, and the progress pic is about a month old now.

There is a FAME comp at the end of April I am toying with the idea of entering, but with my research project to do, and I want to be in super ripped condition, I may have to wait for the BNBF qualifier in July.

I love the idea of comps until about two weeks out, then I am so nervous I feel sick.

Tatyana · Mar 15, 2008

Re: 2008 Competition Preparation

Back in England, and I have mixed feelings, holiday was GREAT.

I went completely off my diet the last four days I was in the States

I am on schedule for training though, I did hit Gold's a few times while in Arizona.

So it is back to normality.

I just found this youtube, which was a thing that the girlies did for one of the WABBA comps in the UK, it was about 6-8 weeks before the comp. I did a really soft figure class in the comp, and after doing nattie BBing and being really shredded, I was teased about being too chubbie.

The majority of the women in this are also natural (Sorry can't remember all of the last names, I cite jet lag)

Tina Moore - NABBA
Malika - NABBA
Annie - BNBF
Marina Cornwall- BNBF (she is in her 50s)
Andrea Toft - UKBFF-figure
Andie Black - NABBA
Kimberly-Anne Jones (speaking) IFBB pro bodybuilding
Angie Ward - no longer competing, promoting FAME
Irena - She did fitness one season, former Russian gymnast and circus performer, she was 47 at the time
Me - BNBF, NPA

Tatyana · Mar 15, 2008

Re: 2008 Competition Preparation

needtogetaas said:
That guy was checking you out. I was thinking about you today. Have not seen much of you around.

LOL, I had another look at that. That guy was Victor Martinez

xrsist · Mar 15, 2008

Re: 2008 Competition Preparation

whos the blonde hottie in the pink top at the start of the vid?

good to hear you had a great holiday tat

Bikini Mod · Mar 15, 2008

Re: 2008 Competition Preparation

You know, Ms. Tatyana... watching that little clip really helped me out. I have to change my diet here pretty quick to get rid of this nasty bug and was very depressed about it for a minute. Then I started to think - well hell, at least I will lean out... after watching the video clip I got a renewed enthusiasm for doing something impressive with my body. I am not talking about competition. I am just talking about taking myself to the next level.

Thank you for sharing with the board. Sometimes we post stuff up and don't realize the impact our posts have on whomever sees them. Just wanted to give you some feedback and my thanks.

Tatyana · Mar 19, 2008

Re: 2008 Competition Preparation

Back to heavy this week, and work.

I have noticed I am still dealing with some tightness in the calf that I ruptured my achilles on, and I think from doing some dodgy sleeping positions on the two seats I had on the plane, my lower back started KILLING me after legs last night.

Also, in the lab I stand almost all day, which I don't think helps at time when you are not used to it, how quickly we adapt.

Felt a lot better this morning, but as I don't have time for injury, I saw my GP and my physio today, and the advice is active rest, and I am going to have to go lighter and easier for a little while.

Chest, nothing new or amazing to report, although I am feeling like my 60 kg/132 lb bench is getting to be a lot easier, handling all the reps on my own.

Legs, like I said, had to go lighter, and I am also starting a new set of exercises for the next 12 weeks.

Hack squats 190 kg/418 lb

Leg Press 240 kg/528 lb

The rest, not impressive as I knew something was up with my back and I cut my workout short as well.

I was feeling really strong, and I think one of the reasons is that in the last week I was in the States I went seriously off my diet and ate anywhere from 2000-4000 kcals most days.

I also ate almost everything I had been craving, which was fun at first, but by the end of the week I was craving brocolli and chicken breasts again.

I will be taking progress pics very soon to see if I do look any different.

BlueBird · Mar 21, 2008

Re: 2008 Competition Preparation

Thandie · Mar 24, 2008

Re: 2008 Competition Preparation

you look amazing and love your routine.
I'm doing the Bev Francis in June - Figure, So I'll be following your progress.

Good luck!

Tatyana · Mar 25, 2008

Re: 2008 Competition Preparation

thandie said:
you look amazing and love your routine.
I'm doing the Bev Francis in June - Figure, So I'll be following your progress.

Good luck!

Cool!

I love we have more competitors on the women's forum, it does get to be a bit of a head trip at times.

Speaking of head trips, my back strain last week, well, it put me out of training action until today.

Missing workouts is not really something in my overall plan, and I was feeling a bit blue about it.

The long weekend was a write-off with clubbing and being on call.

It is FREEZING in England, and I didn't feel like going to the gym, but somehow I managed to get my butt up to the gym (no training buddy today either).

I hadn't noticed how high my stress levels had gotten until I was setting up my incline bench.

And then I started to lift, and this song came on in the gym, and WHOOSH, all of it evaporated.

I couldn't find the hed kandi mix, this is the next best thing.
New routines starting this week, funny how switching around things like bench to incline and DB press to flat can make such a difference.

Also, as much as I have disliked training biceps and generally avoided it, I am really starting to like, I think I am doing 20 kg/44 lbs plus the EZ curl bar (think it is another 8-10 kg).

I am still noticing a slight twinge in my back, so I am not going to be able to hammer it fully this week.

Tatyana · Mar 25, 2008

Re: 2008 Competition Preparation

8and20 said:
I pair chest and bi's as well. I am not a fan of chest myself. All those years of heavy bench caused me to get shoulder surgery last year. My other side will be due in a matter of time.

Love the pix! Was that guy your training partner? The one that parties every weekend and then cant lift on Monday? LOL

OOPS missed this.

Thanks

Yes that is my training buddy, on and off for three years now.

He is still solid at least three days a week, and he is awesome as he does know how to make me push it, when to take it easy.

I think right now I am going to have to kick his butt a bit, but hey, that is what great training buddies are for.

bodybuilder 1 · Mar 30, 2008

Re: 2008 Competition Preparation

HEY TATYANA.
your posts are heaps encouraging and sounds your your progress is coming along nicely. Im competing in october in the ANB bodybuilding comp in the central cost. you should consider doing it. you seem you like you will be up to the standard.
keep going hard girl.
my motto: "GO HARD OR GO HOME". your not goin home so keep goin hard

Tatyana · Mar 30, 2008

Re: 2008 Competition Preparation

bodybuilder 1 said:
HEY TATYANA.
your posts are heaps encouraging and sounds your your progress is coming along nicely. Im competing in october in the ANB bodybuilding comp in the central cost. you should consider doing it. you seem you like you will be up to the standard.
keep going hard girl.
my motto: "GO HARD OR GO HOME". your not goin home so keep goin hard

Is that a nattie for life federation?

I think it is now called the NPA in England.

I haven't posted my workouts as of late as I haven't been able to go as hard or heavy as my back is still a bit delicate, and I don't want to put myself out of action for any long period of time.

Dieting is really great right now though, not an issue, except for the occasional cravings for peanut butter.

I have been walking a lot, but not in the gym.

I don't drive, so most lunch hours, I have little errands I am doing, so it doesn't seem so boring.

It is getting lighter a lot earlier, so soon I will be bouncing out of bed with the sun. :jump:

I just can't do it consistently in the winter.

My routine has switched up, and so far, liking the new exercises.

I will make more of an effort to post more about it this week.

Oooooooooooooooooh my best news, I have FINALLY been rotated to a new section in the lab, and after the main lab with the main analysers, it is going to be like holiday camp.

Tatyana · Mar 31, 2008

Re: 2008 Competition Preparation

Legs and shoulders tonight, using some pre-exhaust techniques and supersets.

I pulled my back, or it showed up after doing back and shoulders two weeks ago, so I didn't go as heavy as I would have liked to on squats.

My back is still really annoying me, but the recommendations these days for back is 'active' rest, keep moving.

With injuries and setbacks, I eventually come around to focusing on what's good about it.

So I checked my ego at the door and focused on perfecting my form, slow and controlled reps, ass to the floor.

Felt good.

Hack squats I did do some drop sets starting at 190 kg/418 lb.

I am also going to see a different physio who works in rehab and postural issues.

I have always been quite strong, but not always as flexible, and I have really pushed it at times, and I have done myself an injury.

It is a great reminder that I need to focus on balance and flexibility, good form, not just lifting heavy.

I am such a ladette at times.

Again the music in the gym really helped, cause it was one of 'those' days.

Tatyana · Apr 2, 2008

Re: 2008 Competition Preparation

WOO HOO, back is back on form.

I LURVE T-bar rows, and I did 50 kg/110 lb + the Olympic bar tonight.

My training buddy almost wet himself as I was 'grunting' so loud one of the new lads in the gym looked perplexed (he was doing something like 10 kg/20 lbs on the preacher curl machine).

Other awesome lifts tonight, tricep press downs with 45 kg/100 lbs and weighted dips, 20 kg/44 lbs.

Tatyana · Apr 3, 2008

Re: 2008 Competition Preparation

I had a great training session tonight, legs and shoulders.

I have a love/hate relationship with legs.

Sometimes I know it's leg day and I feel a bit nauseaus all day cause I know I am gonna have to make it hurt.

I am bringing up the weight, still have a few concerns about my back.

I still managed 80 kg/ 176 lb on squats, hacksquat 200 kg/440 lb and tonight I really surprised myself doing 60 kg/132 lb on the leg x-tension machine, all after pre-exhausting my quads.

Also after pre-exhausting my shoulders, I am military pressing 80 lb/36.7 kg.

I do have to say, this song really helped to have me push it.

It always makes me feel really happy and energetic.

Tatyana · Apr 7, 2008

Re: 2008 Competition Preparation

Trained yesterday in a new gym with an old/young man training buddy.

It was GREAT, Canvey Island gym, another old school style gym, how I like'em, a bit grotty with well used equipment, photos of past BBing champs and trophies around.

Another bonus, quite a few of the cage fighters/MMA lads that used to train in my gym were training there, so I got to catch up with a few of them.

I think there is another Ultimate Warrior Challenge soon, as one of the lads, is also starting his diet to make a weight class.

I LOVE MMA and cage fighting, I didn't think that I would, and the first time I only went along to support the lads in my gym.

Mixed up my training a bit so it would work with Brett's (he misses training with me, bless). He told me 'None of the guys train all that hard, not like you', I was well chuffed.

I can really see me roaming around a few of the old school gyms around me, I have 5. So lucky.

There is a great dead lifting platform at the Canvey Island gym, and one of the smith machines is set up with a Olympic bar, which I hadn't seen before.

It's also nice to get the different atmosphere, my really local and more regular gym plays a lot of old school house, Canvey Island gym played a lot more UK garage, hip hop and R and B.

This was the 'song of the summer' a few years back.

Makes me want to go to Agai Napa this summer, or Ibiza

Still made me want to move and push it.

I will take some pics next time I am there, it is a bit squishy, but still awesome.

Tatyana · Apr 11, 2008

Re: 2008 Competition Preparation

God I love training back.

I have felt really strong this week, and after having to go light for so long due to my back pull, I hit it hard this week.

Back and tris I have trained twice this week:

Close grip pull downs I was using 55-65 kg/121-143 lbs

Seated rows 40 kg/88 lb a side on Hammerstrength and 48-52 kg/106 - 115 lb on cable seated rows

Bent over rows, I am so happy that 60 kg/132 lb felt pretty easy.

Deadlifts/rack pulls, still not seriously pushing it as I want to make sure all is cool, but I was did 90 kg/200 lb tonight

Triceps, I am starting to like french press/skull crushers, I think I have gotten used to the movement, and my tendons/ligaments in my elbows are starting to deal with the weight. 28-30 kg/ 62 - 66 lbs is completely manageable on my own.

Chest and bis, well nothing that impressive, I have swapped up incline dumbells for flat, and flat bench for incline, still doing around 50 kg/110 lb on a bar, and 20-24 kg/44-53 lb on dumbells.

I used to hate training biceps as well, and rarely did any curls, now it is starting to be fun, doing 30 kg/66 lbs.

The most fun I had this week was doing close grip push downs.

There is this stack in the gym, and I can push the ENTIRE thing.

Now I realise it is a bit of an ego stack for the lads, as I think the plates on it are only about 2.5 kg/5 lbs a plate.

Still, it looks impressive.

I took some progress pics post on-call, but I am not entirely happy with them. Note to self, don't take pics when I haven't had any sleep.

I have had a bit of stress as my deadline for my master's research is about three weeks off, so I think the combo of the no sleep, stress, and new location with less light has me look as smooth as a babies bottom.

My coach and I are working out twigging my diet, there are a few things I have started to take out, like shredded wheat for breakie, cause I think wheat does make me hold more water (too bad, I LOVE shreddies).

Biting the bullet and going to post a few of them anyway.

Training threads get too boring without pics.

BlueBird · Apr 11, 2008

Re: 2008 Competition Preparation

Wow, you might not think your progress pics are impressive, but I sure do.

Thandie · Apr 12, 2008

Re: 2008 Competition Preparation

You look great; very good progress. As you said, is just water retension.

Tatyana said:
God I love training back.

I have felt really strong this week, and after having to go light for so long due to my back pull, I hit it hard this week.

Back and tris I have trained twice this week:

Close grip pull downs I was using 55-65 kg/121-143 lbs

Seated rows 40 kg/88 lb a side on Hammerstrength and 48-52 kg/106 - 115 lb on cable seated rows

Bent over rows, I am so happy that 60 kg/132 lb felt pretty easy.

Deadlifts/rack pulls, still not seriously pushing it as I want to make sure all is cool, but I was did 90 kg/200 lb tonight

Triceps, I am starting to like french press/skull crushers, I think I have gotten used to the movement, and my tendons/ligaments in my elbows are starting to deal with the weight. 28-30 kg/ 62 - 66 lbs is completely manageable on my own.

Chest and bis, well nothing that impressive, I have swapped up incline dumbells for flat, and flat bench for incline, still doing around 50 kg/110 lb on a bar, and 20-24 kg/44-53 lb on dumbells.

I used to hate training biceps as well, and rarely did any curls, now it is starting to be fun, doing 30 kg/66 lbs.

The most fun I had this week was doing close grip push downs.

There is this stack in the gym, and I can push the ENTIRE thing.

Now I realise it is a bit of an ego stack for the lads, as I think the plates on it are only about 2.5 kg/5 lbs a plate.

Still, it looks impressive.

I took some progress pics post on-call, but I am not entirely happy with them. Note to self, don't take pics when I haven't had any sleep.

I have had a bit of stress as my deadline for my master's research is about three weeks off, so I think the combo of the no sleep, stress, and new location with less light has me look as smooth as a babies bottom.

My coach and I are working out twigging my diet, there are a few things I have started to take out, like shredded wheat for breakie, cause I think wheat does make me hold more water (too bad, I LOVE shreddies).

Biting the bullet and going to post a few of them anyway.

Training threads get too boring without pics.

xrsist · Apr 12, 2008

Re: 2008 Competition Preparation

Tatyana said:

can i keep this one?

good to hear everything is going well tat

Tatyana · Apr 14, 2008

Re: 2008 Competition Preparation

Things just seem to be going slow, but comp prep, especially for natties does mean dieting 20-24 weeks, that is nearly 6 months.

I want to be ripped NOW

I can't really expect it though as my cardio has not been consistent, nor will it be for the next few weeks.

What is doing my head in at times is that my weight is still stable (or increasing), and my bodyfat is stable/decreasing.

As a girl, I notice how much I want to see the numbers on the scale go down, and really, when you are bodybuilding, the numbers on the scale are going to go up.

Training is good though.

Legs yesterday, and my lifts are going up. Still holding back a wee bit from my back pull, it is psychological now.

Cybex Leg Press 240 kg/528 lb (need more weight)

Cybex hack squat 220 lb/484 lb (again, could go heavier)

Hammerstrength Leg extension - plate loading 15 kg/33 lb/side

Stiff leg dead lifts 60 kg/132 lb (could go heavier)

I also did three exercises for shoulders, all in about 35 min.

I was very sweaty and out of breath.

This week I have moved into my week of something like German high volume training.

This is an example of German high volume training:

Monday
Dumbbell Bench Press 10 x 10
Chin-up 10 x 10

Wednesday
Squats 10 x 10
Calf 5 x 10

Friday
Dips 10 x 10
Incline Dumbbell Curls 10 x 10

There are some great results when you switch up to high volume every now and then, besides the fact that the work-outs are really quick (take minimal rest break between sets).

A day later, and two hours of of the gym and my hamstrings are still a bit sore and I can still so feel my triceps (I did chest and biceps).

princesa · Apr 15, 2008

Re: 2008 Competition Preparation

Looking great Tat.

just wondering ...whats your cardio like?

and

how often are you training abs?

:heart:

Tatyana · Apr 15, 2008

Re: 2008 Competition Preparation

princesa said:
Looking great Tat.

just wondering ...whats your cardio like?

and

how often are you training abs?

My cardio hasn't really started properly for this prep if the truth be know.

I had a good stint back in Feb/March when I was on hols, but since I have been back it is really 'lifestyle' cardio.

I don't drive, so I walk alot.

I have timed a lot of my meals so that my lunchtime is free, and I often walk to the town centre and back, usually to go grocery shopping, that is more or less 60-75 min of walking, with a few 'slow downs' while in the shops.

It is also a 15-20 min from the hospital to the train station (x2/day), and also about 15 min walk to my gym (I must admit, my training buddy picks me up a lot of the time, how bad is that).

Also abs, being honest, once a week to once every week and a half, max.

I will have to start being a bit more consistent, as I do really want them to get a wee bit thicker this year.

It is getting really nice out, and I live a block from the seafront/estuary, so I am going to start walking to the next train station down, or getting off the train early and walking home.

All in about two weeks, once my research project is more or less complete.

Tatyana · Apr 19, 2008

Re: 2008 Competition Preparation

After three days off with a bit of cardio, I hit the gym yesterday.

In all honesty, I need the time to recover.

I had a great time, it was the same old-crew of lads that used to train late most nights, but we all haven't been in the gym at the same time for AGES.

My best gay friend is working in the gym again, so happy days. He is so fab, all the lads love him and he really does help making the gym a happy community.

There is also a new guy, and also properly into his training, as he really isn't chatting with anyone (yet, everyone does eventually if they are regulars in the gym).

I do love my gym.

High volume training with squats, OMG, my legs are MUSH today.

I used 60 kg/132 lbs, and I was only off the bar for 45 sec between sets, it probably did take another 5-15 to get set ready to squat.

Most of the sets only took about 35 sec.

I was breathless by the time I finished, and for some reason, I don't think my legs/glutes are done hurting.

Today I am working (this month has sucked for weekend on-call shifts, I think it has been 4 of the 5 weekends), so off.

Tomorrow, high volume for back and T-bar rows. I love'em.

Tatyana · Apr 20, 2008

Re: 2008 Competition Preparation

OH my quads and glutes!!!!!!!!

I don't get DOMs all that often, but these ones were pretty good.

I think now, almost 48 hours later they are getting a little bit better, last night was a bit shocking.

I was pretty undignified in the gym today with the 10 x 10 t-bar rows, I really did have to grunt a lot of the sets out.

Started with 30 kg/66 lb on the olympic bar, by set 5 it was 25 kg/55 lb, and the last two sets were 20 kg/44 lb.

I am now 14 or 16 weeks out from my first qualifier for the BNBF, as I will either do the Central or the SE show.

I am going to have to get on the cardio properly, conditioning is all important in nattie shows.

Tatyana · Apr 20, 2008

Re: 2008 Competition Preparation

I don't have the dates for the NPA (nattie for life federation) yet, but I may also do one of these comps, they are like the NPC in the UK.

14th September
WELSH CHAMPIONSHIPS
Princess Royal Theatre, Port Talbot, Wales
Promoter: Mike Gelsei Telephone: 01443-217550 or 07949
349754
Entry forms to: 105 Queens Drive, Llantwit Fardre,
Nr. Pontypridd, CF38 2NY

21st September
WEST MIDLANDS CHAMPIONSHIPS
Royal Spa Centre, Leamington Spa
Promoter: Clint Jones Telephone: 0247-6229269
Entry forms to: 42 Far Gosford Street, Coventry, CV1 5DW

28th September
MIDLANDS CHAMPIONSHIPS
Alexander Theatre, Birmingham
Promoter: Warren Dyson Telephone: 0121-3271994 or 0788
7566551
Entry forms to: 325 Tyburn Road, Erdington, Birmingham, B24
8HJ

5th October
NORTH EAST CHAMPIONSHIPS
Leeds Town Hall, Leeds
Promoter: Geoff Evans and John Plummer
Telephone: 01423-504516 or 07919285085
Entry forms to: Weider Publishing Ltd, 10 Windsor Court,

Tatyana · Apr 22, 2008

Re: 2008 Competition Preparation

Finished off the high volume week yesterday with chest and biceps.

Had my training buddy, so I really PUSHED it.

We went to our other gym in Hadleigh, Tech Training, and while it is a hardcore BBing gym, still quite new, so no incline bench, so I had to use the smith machine.

I am loving my upper pec development, it is one of those areas that either seem to grow or not on people, and I have had to work hard to get any depth to the muscles there.

Today was heavy legs and it was an awesome workout.

When I see my weights going up, it does make me feel a lot better about the fact that my weight on the scale is not dropping (or going up in fact), while my bodyfat is stable or is slowly slowly dropping.

Cybex plate loading 45 degree leg press - 260 kg/573 lbs

That is 20 kg up on last time, and again, I could do more, I will whack on another 20 kg next time I do leg press. It does feel quite heavy when I first start off, but I think that just going for it is all part of the central nervous system adaptation to lifting heavy, there is that mind set thing.

Cybex hack squats (plate loading) 250 kg/550 lb

Again, up 30 kg, this felt heavy, but not that tough. I might keep the weight the same next time and make sure I am going quite deep, and then add another 20 kg the second time I do it.

Stiff leg dead lifts 80 kg/176 kg

This was heavy, I think the next time I do these, I will set up the cage rather than using the power rack, as I did have to get on my tiptoes to pull the weight on and off.

The thing I find odd about stiff leg dead lifts, it never seems like that much of a HUGE effort or hurt that much, until the next day, and then my glutes and hammies let me know about it.

Military press 36 kg/ 80 lbs

GOD this also works the abs

Bent over lateral raises 18 kg dumbells/40 kg

This one is a funny balance for me of keeping good form and going heavier.

I did a few other exercises, but nothing spectacular weight wise, and I also can't exactly remember what the weight was.

I do need to get a new training journal

BlueBird · Apr 24, 2008

Re: 2008 Competition Preparation

Wow, those wts are impressive, Tat!

Tatyana · Apr 25, 2008

Re: 2008 Competition Preparation

BlueBird said:
Wow, those wts are impressive, Tat!

Thanks hun.

I was very lucky with my first proper training buddy.

He is one of the biggest and strongest lads in our gym. He often has to load the bar up with at least 4-20 kg/45 lb/plates per side, so it was SO much easier for us training together if I started lifting with 20 kg plates.

The second thing is really psychological. He really pushed me to try and lift weight that I never thought possible for me to lift, and I found out I was A LOT stronger than I thought.

Also as he was so big and strong, I also knew it was safe for me to push it, as my really heavy weights were often close to his warm up.

He also had me realise what intensity you need to train with to build muscle, and in all honesty, I don't even see that many men training that way.

Most do on occasion with their favourite body part, like chest or biceps, but they don't do it consistently with all body parts.

Bikini Mod · Apr 25, 2008

Re: 2008 Competition Preparation

*sniff* I feel like SUCH a wimp!

Tatyana · Apr 25, 2008

Re: 2008 Competition Preparation

Last night's training, heavy back and triceps.

I love back, but one of the things I am really struggling with is my grip.

I can lift more and more reps with straps, but if I use them too often then my grip strength is not improving.

My new Schiek lifting gloves help, but my fingers are so long, the 'grip' part of them still has it slip a bit.

Close grip pull downs- the stack is just marked with numbers, I think each plate is about 5 kg. 12 plates 60 kg/132 lbs

Bent over rows- 40 kg/88 lbs

Seated cable rows-6O kg/132 lbs

French press/skull crushers-32 kg/70 lb (these are getting to be easy, I think my elbow tendons are ready for some more weight)

Close grip push downs-65 kg/143 lb

We did an interesting mix on things tonight, we have this interesting 'reverse grip' tricep push down that seriously hits the long head of the tricep - seriously BURNS

Finished everything off with dead lifts, not a huge amount of weight, 70 kg/154 lb, again the grip thing and a bit of concern for any injuries to my back are holding me back a bit on this one.

I took today off, I am finding there is NO WAY I can train more than three days in a row, and even that is a bit too much really.

Tatyana · Apr 26, 2008

Re: 2008 Competition Preparation

Just have to say, it really is finally SPRING.

No training buddy today, and I did my typical thing where I left the gym AS LATE AS POSSIBLE so I would have to get through my workout FAST with very little rests between sets.

Heavy chest and biceps - 30 min

I find it hard to be safe and go really heavy for chest, so nothing amazing

Incline bench 40 kg/88 lb

Flat Dumbell Press 22 kg/48 lb

I also did some cable flys and dips for chest

Decline Dumbell Curls 12 kg/26 lb

E-Z curls 32 kg/70 lb

My bicep vein is becoming more and more visible, especially when I am training.

I love that vein, and the ones across my shoulders.

Tatyana · Apr 27, 2008

Re: 2008 Competition Preparation

Not sure WHAT is up with me lately, maybe it the extra carbs I have been eating, but I have been adding weight on my legs nearly every workout.

These are new PBs, and I still wasn't seriously grunting them out

Leg Press 280 kg/616 lb

Hack Squat 260 kg/572 lb

JOY!!!

I also added another 10 to stiff leg dead lifts - 70 kg/154 lbs

Military Press 39 kg/85 lb

Bent over lateral DB raises 18 kg/40 lb

I also did some cable lateral raises and upright rows

I must admit, most of my body has a dull ache to it, but I bloody LoVE IT.

:heart:

BlueBird · Apr 27, 2008

Re: 2008 Competition Preparation

Tatyana · May 3, 2008

Re: 2008 Competition Preparation

A quick update: I have taken this week OFF

It wasn't really my intention, but I had one of my LAST bits of course work for uni to hand in, and that took priority (especially with all my procrastination, I thought I had about three more months, and found out I only had ONE)

I also sort of went off my diet, and I ate loads of oat cakes and rice cakes, all clean food, just slightly more calories.

I slept most of yesterday after burning the midnight oil most of this month, and tonight I am going out and dancing my butt off all night.

Sunday, most likely sleeping all day, or going to a bodybuilding comp to watch, and Monday is a bank holiday in England but I am on call.

So it is a wee break for me, and a necessary one, I have been in comp prep now for close to four months, and I have taken two weeks off.

Tuesday, it is time for me to get back on track, and start with the cardio.

I do have to say, this reminder of how life gets in the way of getting fit really has me have so much more respect for the moms.

I am single, no kids, and really, I can focus quite easily on training while I am working. Working with uni, really tough. I can't really imagine what it is like to have to work and take care of a family at the same time.

So big kudos to you ladies, you really are a source of inspiration and your dedication really helps me stay on track as well.

:heart:

WhistleBritches · May 4, 2008

Re: 2008 Competition Preparation

BlueBird said:

AGREED 1000%

BlueBird · May 4, 2008

Re: 2008 Competition Preparation

I hope you had a great time dancing last night, Tat! You deserve a little respite.

Tatyana · May 7, 2008

Re: 2008 Competition Preparation

I had a FABULOUS time, however, I forgot how much not sleeping +++ can take it out of you.

I can't believe I used to drink and do that as well

So after not training for about 8-9 days, it was TOUGH getting my butt back to the gym.

Also the going out clubbing in a bikini didn't help, it was 'that' sort of club where everyone was really dressed (or undressed) and I did get quite a few compliments, which can make a girl a bit complacent.

My dancing buddy was laughing saying that the only 'girls' with more muscle than me were a few of the tranny/gender-bender types that were there (it was a MASSIVE club night, the 20th birthday party of a club my friend started).

London does have ALL types, it never really seems all that out of place to see all the odd, freaky different people.

Anyway, tired I did go to the gym, the weather is AWESOME right now, summer has arrived which really helped.

It is pre-exhaust and super-set week, starting with back and tris.

Nothing amazing, it was great to get through the whole thing though, and I even did abs

Now, just to start cardio.

Tatyana · May 9, 2008

Re: 2008 Competition Preparation

The last two mornings I have gotten my butt out of bed and done fasted cardio, just walking along the sea front.

The weather has been glorious so it has been lovely.

I think I may start doing a wee bit of running, probably intervals eventually.

I have been a runner for most of my life, and now I am working on bringing up my quad sweeps, so I have been avoiding the running thing.

It does rip the fat off me though, and I have quite a bit to take off still.

Tonight I did chest and biceps, and really, from my wimpy chest workouts with absolutely no pecs about two years ago, I am really pleased with where I am at now.

Again, it was pre-exhaust and then either drop sets, super sets or just some heavy sets

This was really good as I managed these on my own, my training buddy and I have missed each other all week.

DB flys - 17.5 kg/ 38.5 lb

Incline DB press - 22.5 kg/50 lb

I also did some bench press, dips, E-Z curls and DB curls and calves

This was the great bit. One of the girls from the gym (there are not many, and some of them are not that regular) was in tonight.

She told me I looked a lot bigger.

I was chuffed. So funny, most women would be annoyed if you said they looked bigger.

2008 Competition Prep and Training

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