Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Here we go, part deux! :)

figurechamp

New member
Now that I've got one contest under my belt, I'm ready to do more!!!! I'm hooked!!!

Just one week, post contest, and back in the gym. I got so much inspiration from the show that I didn't feel like taking a week off!!!

So here's the current plan...for the next four weeks, I've upped calories to maintenance for my current weight (about 2350 cal, 158 lbs-- that's only 4lbs up from stage weight). Hittin weights hard, especially legs coz they need some serious size in order to be competitive. Light cardio only. Like walking the dog light.

Then at the beginning of June, depending on where my weight and look is, I'll go back into a contest diet coz I'm gonna try to compete again on September 8!!!! I've created a monster!!! Lol!!!

I figure the expense won't be as high this time, as I already have the suit, thr tanning shit, the npc card. I'd like to get more use out of all those things, so this seems feasible. Plus the show I've chosen is where my mom in law lives, so we can stay with her to avoid hotel costs. Food costs will be the same coz this is how we eat anyway, so there's not much change in that area. Plus I picked up a part time job for the summer to make some money to cover these costs.

I feel good. Still a bit tired coz I'm only a week post show, but otherwise good. Uncertain if my plan here is "right", but just like the last time, I'll figure it out as I go along.

It's fun to be excited about this!!! I didn't think I'd end up feeling this way after my first show; I figured I'd end up quitting. But I really like it!!!! It's a good surprise!!!!
 
I love the enthusiasm. Good for you.

Good luck to you, I'm for sure gonna be following :-)
 
Great to here fc! What show are you doing on sept 8? Reason i ask is i have one that day myself. Good luck girl. You got this.

Sent from my DROIDX using EliteFitness
 
Hey FC. Reading this has made my day, I'm so proud of ya huni ;), you been bitten by the bug lol no stopping you now you know what needs done and your doing it ! A lot of thought and planning gone in to this and I can't wait to follow. Well done chic ;)!!!

Ps I replied to your post on my log hope it helps ya sista!!
 
Hey FC. Reading this has made my day, I'm so proud of ya huni ;), you been bitten by the bug lol no stopping you now you know what needs done and your doing it ! A lot of thought and planning gone in to this and I can't wait to follow. Well done chic ;)!!!

Ps I replied to your post on my log hope it helps ya sista!!

Thanks d!! I'll head on over there and check it out!!!
 
One week post comp and here are my stats and workouts. Pretty happy so far...

Calories to maintenance, so between 2080-2350. Current weight: 158. Stage weight was 154.

Back day:

Deadlifts
135x10
225x8
245x4

Lat pulldowns
120x10
140x10
160x10

Close grip pull downs
140x10
140x10
140x10

DB row
70x10
80x10
80x10

Bent over rows
Pussy weight til failure. :)

Chest day:

Bench
135x10
155x8
165x6
135x10

DB press
60x10
60x10
60x10

Hammer strength chest press
90x15
145x10
165x10

Cable flies
40x15
40x15
40x15

Then some bicep work, high reps, just working toward a pump.

Leg day

Ham curls--foot pointed
40x15
60x15
80x12

Ham curls-- foot pronated
80x10
90x8
100x6

Squats
135x8
145x6
155x6

Lunges
15x12
25x10
25x10

Leg press-- feet high and wide
3 sets 4 plates x 15

Leg extensions
3 sets 60x15, with plyometric jump squats (10) between each set

Shoulders:

DB press
45x12
50x 10
50x10
35x 15

Lateral raises (one arm at a time)
20x12
25x12
25x12

Rear delt flie
17.5x15, 3 sets

Rear delt machine work
55x15
70x15
80x12

Arnold presses
3sets, 20x15

Worked in some abs and calves, very light cardio. Eating like a hog, but still mindfully and reasonably. Not denying myself much. Ive had some candy, some more birthday cake, and last night we went to Dairy Queen. I had the Confetti Cake Blizzard. Yum!!!! But M&M is still my favorite. :)

Abs are still visible, but I should probably start backing off being so liberal with food. It's hard to stop though, once I get rollin!!!

Water intake is probably down. And that's not good. I should be drinking more, but either I forget or it's just a pain in the ass to always be carrying that jug around. Lol

For the upcoming week, I wanna lift even heavier, get that water intake back up, do a few more days of light cardio, stretch a little, and practice posing. We'll see how it goes.... :)
 
And one more thing... Tapering off var... Down to 5 mg... Will be done on Tuesday. Started taking creatine and zinc last week. Will up intake of bcaa this week.
 
I ate a shit ton of food yesterday. I made it a refeed day, which is just another way--or excuse-- of saying I ate like a hog. Here's what I ate:

6 eggs, oatmeal, strawberries, a ritz peanut butter cracker sammich thingee, 4 turkey meatballs, homemade Mac n cheese, 2 malted milk balls, a fatty protein bar, 2 rice cakes, salmon, chicken, broccoli, roasted potatoes, 2 pieces of white bread with butter. Real butter. Strawberry angel food trufle, a scoop of death by chocolate ice cream, 2 pieces of solid chocolate, a chocolate covered caramel, a chocolate and caramel covered pretzel, 6 more eggs, another bowl of oatmeal with strawberries, and a peanut butter sandwich.

I will not be stepping on the scale for days!!!! Lol.

But I had a pretty damn good workout today. Today was back day. Made some progress from last week...

Deadlifts
135x8
230x6
255x4
135x25!!!

Wide grip pulldowns
120x15
140x15
160x12

One arm DB rows
80x12
90x10
100x10!!!

Seated low cable rows (at this point, I was exhausted!!!)
3 sets, 35x15

Finished up with some abs.

I'm pretty beat now!!!

Tomorrow's an off day, except I'll do some light cardio in the evening. Just some walkin on the treadmill.

Cheers!!!
 
Holy crap! 100lb Sa DB rows?! Freaking awesome girl!

there's a little bit of devil in her angel eyes 0;)
 
Loving your numbers in here Fc, great job huni,
Redfeads keep us sane we all need to reward ourselves for hard work lol, I find the next couple days I work twice as hard out guilt so it's win win I say haha
 
Thanks, everyone!!! It felt great lifting heavy again! I was doin so much pussy crap lol coz I didn't have the strength or energy while in prep. I think I made y calories too low then. Lesson learned. :) as a result I think I lost some size. I still ended up ripped, but not "big" enough for the heavyweight class I was in. Oh well. :)
 
Not impressed with yesterday's chest workout. The numbers were good, I just wasn't "feeling it," as in I lacked motivation.

Bench:
135x8
165x5
185x5
145x10

DB press
55x10
65x8
70x5
I should've done a drop but didn't feel like it.

Hammer strength press
145x12
165x12
180x7
145x12

DB flies
A weight so pathetic I'll not even list it here.

That was it. I didn't do anything for arms, abs, or calves. I just quit. Maybe in part coz my husband was complaining a lot about his aches and pains while we were working out. He has a torn rotator cuff and arthritis in both shoulders so chest day is a nightmare for him. Sometimes I lose motivation from all his complaining. Lol :) it's not a big deal, just happens sometimes.

Checked the scale this morning. 160. So I'm up 6 lbs from stage weight. Abs are still there but watery looking in the lower ab. Losing some veins in the upper leg area. But still sportin a bicep vein, so that's cool. I think I'm ok weight wise. I guess. I don't really know. Ha!!!
 
Hey chic. Looking great in here and 1 thing I always think is not every day is going to be a good 1 , so the next day go kill that shit ! Lol.
I'm starting to see the vascularity I love it lol I'm battling with my diet as it won't let me have them last %s of bf lol. Getting there though. You are defo 1 my inspirations ;)
 
Hey chic. Looking great in here and 1 thing I always think is not every day is going to be a good 1 , so the next day go kill that shit ! Lol.
I'm starting to see the vascularity I love it lol I'm battling with my diet as it won't let me have them last %s of bf lol. Getting there though. You are defo 1 my inspirations ;)

Have u tried incorporating a cheat meal? Sometimes doing that can jump start metabolism and help u drop that pesky fat. Lol. I'm a big fan of the cheat, the refeed, and the high carb day. :) yesterday after legs (which I killed- ill post up about it later). I ate a cheat meal at burger king-- 2 burgers, fries, and a small coke. Soooo good!!!! Lol
 
Hey !! Thank huni yeah already do a cheat meal 500g of carbs and I count down the hours to that every wk lol. I even started to try and trick my body to parting with it lol but it's dam stubborn . I will get there with it Radar helped me with some aspects yesterday and I just ordered some fat burners see if they help.
Super job btw Fc well done. Did you start the calve raises ?

Donna
 
Leg day went much better than chest. My goal is to hit 225 for at least a double before I get too far into the next prep.

Started out with hamstring shit, lying curls, feet pointed.
40x15, alternate set w/ another set feet "normal"-- 60x12
60x12 pointed, 80x10 normal
80x10 pointed, 100x6 normal

Squats
145x8
165x8
185x6!!!!

Leg press, feet super close and very high on platform
180x12
270x10
320x10
Meant to do a drop set but forgot. Whoops!

Db Lunges
3 sets, 15x12, with 10 jump squats between each set

Leg extensions
3 sets, 40x30, squeezing hard on each rep

Legs are a bit sore today, will probably hurt more tomorrow. I always have DOMS.

Later today I go in for an arm workout. I probably won't post weights on that coz it will all be pussy light weight, just to get a pump and a little sweat goin.

Happy Friday!!!
 
Hey !! Thank huni yeah already do a cheat meal 500g of carbs and I count down the hours to that every wk lol. I even started to try and trick my body to parting with it lol but it's dam stubborn . I will get there with it Radar helped me with some aspects yesterday and I just ordered some fat burners see if they help.
Super job btw Fc well done. Did you start the calve raises ?

Donna

I did. And my motivation for calves has been so low that I completely forgot to do them at all this week!!! Lol! I'll do some today for sure!!!
 
Safe to say you killed it sista!!!! Good job girl.

Njoy your weekend huni ;)
 
Safe to say you killed it sista!!!! Good job girl.

Njoy your weekend huni ;)

Yup. Safe to say. Hahaha!!!

I remembered to do calves yesterday. Hooray!!! but they still aren't sore. :( I've done light weight/high reps, high weight/low reps, high weight /high reps and still... Nothing. I don't even think there are any calf muscles there. I think I just walk around with skin, fat, and bone round that area. Lol.
 
Good for you chicka!! Ok I uses to have same issue now I go heavy as possible to achieve 100 slow and hold at top of contraction , don't have to chuck off 1 set of 100 lol shud be physically impossible. Try that huni. ;)
 
I love shoulder day! I could stay all day and lift shoulders. :)

DB press
20x20 just to warm up
40x10
50x7
50x7 and I struggled for the last two reps. Not pretty. :)
15x30

One arm lateral raises with DB
25x10
30x10
30x10

Rear laterals machine
85x12
85x12
85x12

Rear laterals DB
17.5x15
20x12
20x12

Cable lateral raises, leaning out so body is at angle with the cable machine
30x15
30x15
30x15

Front DB raises, lying face down on an incline bench
10x15
15x15
15x15

Drop set fuck around (that's my technical terminology for how I finished the workout lol)
A combo of Arnold presses, side lateral raises, and rear lateral raises
10xtil my arms were ready to fall off, two sets.

Finished up with some calves, standing calf raises machine and calf raises with dumbbells.

Have I mentioned that I love lifting?!? :)

Today's a total rest day--Sunday. Can't decide if I'll make this a dirty eat day or not. I only have about two weeks before I gotta diet again, so I might "need" to take advantage of this day. We'll see. :) Monday is back day , so I'll certainly use the calories. But I'm always so worried about getting too fat and too far past stage weight. Meh. :)
 
Lmfao your sense of humour is quality !!
Awesome WO and shoulders day is my fav too I need to build the shoulders to carry the weight of the world on them!!! Haha.
No super job in here keep killin it huni ;)!!
 
Back day!!! My goal is to deadlift 315 before I'm deep into the next prep. I'm well on my way... :)

Deadlift
135x8
225x4
280x2
135x30

Wide grip pulldowns
120x12
160x10
180x8

One arm DB rows
100x10
105x8
115x8
I did a lot of herkin on the last set, but whatever... Just tryin to add some mass :)

Bent over barbell rows
95x15
115x10
115x10

Pull ups-- I got a whopping 5. Lol!!! I was so tired by this point, I just didn't have it in me anymore!!!! :)
 
Just been reading thought your number - holy shit you ladies can lift!!

How long you been lifting for?

I wont be putting my number up for a long long time as I would actually embarass myself!
 
Some tremendous numbers chic well done ! And yeah that DL is outstanding. I can't deDadlift for shit. As soon as I get past 100 kg my form goes right off, however I did do a set of 6 partial deads at 330lbs WANa see?
http://www.youtube.com/watch?v=4gJnkNgt3mw&feature=youtube_gdata_player

That's some good weight to pull off there! But from watching that, I bet I can pick out where your weakness might be in a regular dead...not enough hip thrust, too much shrug. Do u have really tight hips? Coz that can make a big difference in pulls. Mine are pretty tight coz I rarely stretch but I do spend some time tryin to warm that joint up before I pull. If u can pull that weight off the rack, it shouldn't take u very long to be able to pull it from the floor, especially if your squat is strong-- and I think I remember reading that it is.

I like the video idea. I should do that so you all can see that I actually do all this for real-- that I'm not just shit talkin. :) but I barely know how to even work my stupid phone!!! It will take me months to figure out how to do a vid!!! Lol :)
 
Just been reading thought your number - holy shit you ladies can lift!!

How long you been lifting for?

I wont be putting my number up for a long long time as I would actually embarass myself!

Since I was 16. :) I'm now 40. My basketball coach started me on it. Back then, it was just all machine circuit work. I moved into free weights in my late teens, early 20s and never looked back. My husband got me doing a lot of the compound powerlifting stuff probably about 15 years ago. I'm an old fucker. :)
 
reading your numbers is incredibly interesting to me

our workouts are very similar ...its hard not to compare the numbers :)

p.s. youre very inspirational and I think its amazing what you've done so far
 
I cannot stop eating like a hog. Just today, in addition to my regular diet food, I've had two pieces of pizza and a donut. Later, I'm eating at olive garden for my dad's 70th birthday. I'm sure my meal there will be just loaded with crap. I keep telling myself to stop but I keep finding more crappy carbs to eat. I'm such an asshole!!! Balls. Hopefully I'll use up a bunch of these calories during my chest workout today.
 
reading your numbers is incredibly interesting to me

our workouts are very similar ...its hard not to compare the numbers :)

p.s. youre very inspirational and I think its amazing what you've done so far

Awww thanks. I don't think of myself as inspirational so that's cool to hear. :)
 
I took four days off from the gym. I needed it. My body was begging for it! Legs and back were screaming at me, so I listened. :) and since it was a holiday weekend, it worked out pretty well.

I ended up eating like a hog-- as most do on memorial day weekend. Hot dogs, cake, ice cream. Cheesy side dishes. Yum!

Today begins prep for the next contest. My plan is to just start with cardio this week and not be so strict on diet yet. Stepped on the scale to see where I'm at and it said 160. So I'm still only 6 lbs above stage weight and I'm 13 weeks out, so there doesn't seem to be much need to go crazy strict on diet yet.

And since I'm only 160 and I've been pretty liberal about what I'm eating, it kind of has me freaked out for when this show is over and I try to "bulk" a little to gain some size. I cannot imagine eating much more than I already am!!! All I do is eat. How will I find MORE to eat? Seems like it will be a pain in the butt!!! Lol.
 
Chest day

Bench
2 warm ups with just bar, sets of 15
135x6
165x4
190x2
205x1!!!!
135x12

DB press
55x10
65x8
70x6

Hammer strength chest press
180x10
230x6 it was a really ugly set
90x20

Pec dec
105x10
80x15
70x15

Finished up with some calf work- those calf killers that Donna spoke of and some machine standing calf raises.

Prep for the next contest started this week but only cardio, no strict dieting yet. I'm only a few pounds above stage weight so I don't see much need to start the deprivation yet. Last contest, I was my current weight at four weeks out (160 lbs) and I'm now 13 weeks out. So hopefully my game plan is headed in the right direction.
 
n
Chest day

Bench
2 warm ups with just bar, sets of 15
135x6
165x4
190x2
205x1!!!!
135x12

DB press
55x10
65x8
70x6

Hammer strength chest press
180x10
230x6 it was a really ugly set
90x20

Pec dec
105x10
80x15
70x15

Finished up with some calf work- those calf killers that Donna spoke of and some machine standing calf raises.

Prep for the next contest started this week but only cardio, no strict dieting yet. I'm only a few pounds above stage weight so I don't see much need to start the deprivation yet. Last contest, I was my current weight at four weeks out (160 lbs) and I'm now 13 weeks out. So hopefully my game plan is headed in the right direction.

I'm sorry for being absent for so long. after reading this Whole thread is can say holy SHYT! Girl you can lift!

Keep it going... uh huh uh uh!
 
Chest day

Bench
2 warm ups with just bar, sets of 15
135x6
165x4
190x2
205x1!!!!
135x12

DB press
55x10
65x8
70x6

Hammer strength chest press
180x10
230x6 it was a really ugly set
90x20

Pec dec
105x10
80x15
70x15

Finished up with some calf work- those calf killers that Donna spoke of and some machine standing calf raises.

Prep for the next contest started this week but only cardio, no strict dieting yet. I'm only a few pounds above stage weight so I don't see much need to start the deprivation yet. Last contest, I was my current weight at four weeks out (160 lbs) and I'm now 13 weeks out. So hopefully my game plan is headed in the right direction.

I was reading this and just had to say WOW. Over the past few years I have really enjoyed lifting heavy so to see these lifts is really inspiring. (I press the 55 dumbells for 8 reps but any weight heavier is too tough to control). Keep up the heavy work.

Rebecca D
 
Sigh. Having a very bad week. Work outs have sucked dick. Weights are down. And I'm lacking motivation. Severely.

It's all stress related. Trying to obtain a mortgage and some other shit and NONE of it is progressing in my favor. I know all of these worries are affecting my gym sessions. So I'll just hope for a better week next week and not bother to post my numbers this week coz they just straight up suck ass. I'm in total pussy mode this week. And I don't like it much.
 
Ok so it's apparent that I suck at logging workouts. I hate doing it. Lol. So I'll just give a brief rundown...

Back days, specifically deadlifts, have sucked as of late. I get a weird pain in my hip that inhibits my powering through the pull. I think I've pinpointed the problem: I'm not keeping my chest up and my ass back and not pushing through with my heels. Somehow I've fucked up my nearly perfect form in the last few weeks. The rest of back day has been good. Still pulling heavy weight on DB rows and pulldowns.

Chest days are going well. Benched 215 the other day. Well on my way to hitting 225. DB pressed the 70s for 10.

Legs are awesome!!! Hit a new pr yesterday--230x2!!! I was thrilled!!! Did some new hamstring exercises and lunges. Today, my ass and legs are TIRED!!!

Been combining shoulders, tris, and bis into one day. I've cut back on the number of shoulder exercises I was doing and actually see improvement. I think I might have been previously overtraining them. Getting good pumps out of combining all three arm parts.

Cardio is still rather lame. Been striving for 3 30 minute steady state sessions. Diet is hard. Not really hard, per se. I just don't wanna do it. :). I'm trying to keep carbs up this time coz I struggled with strength and energy so much the last time.

I tried on my suit yesterday. I still look ok. Not stage ready by any means but I didn't gross myself out either. :)

Next week, I'll probably have to get a bit more serious. Boo. :)
 
Admittedly, I haven't been dieting really hard yet. I've managed to maintain a reasonable post contest weight/look. So I've succumbed to some cravings. Overall my diet's pretty clean, but I've gone on a couple binges so far. So I should not have been shocked when I stepped on the scale and notice a two lb gain. But I'm still pissed about it. And perplexed a bit too. Perplexed coz I think I look leaner at this weight now than I did at this weight during prep for my last show. but it frightened me enough to make sure I don't fuck up the diet today.

I did an experiment yesterday. Went low carb/high fat during the first part of the day. That seemed to work in terms of feeling satieted. I wasn't craving food as much by eating fat instead of carbs. The question is whether or not I overloaded on fat. Yesterday's fat consumption consisted of a handful of almonds, some walnuts that were mixed into my turkey burger, and about 3 tbsp of peanut butter on celery. And I used olive oil cooking spray a couple times. But then I ruined my experiment when I went and ate a cheesesteak and fries for dinner. Lol. Oh well.
 
Still in the game... Decided to pick up the diet, give it a go for two weeks, then assess progress. If I see lots, I'll keep plugging away. If not, I'll go back to maintenance and then look to "bulk" starting in the fall. However, I don't really want to go over 10 lbs from stage weight coz I don't ever wanna do a 20 week diet again. Fuck that!

So, next Saturday I'll decide where I'm heading. For now, I'm just training hard. Hittin weights as hard as I can, waking up sore the next day. And cardio. I hate cardio. It blows. Strength still good. Haven't gotten past recent PRs but that's ok. I'm still going heavy and that's all I'm worried about for right now.
 
Your not alone. I'll talk to you. Your extremely excellent shape. Beautiful body.

Sent from my HTC PH39100 using EliteFitness
 
Im here and still watching....I like your logs because we're so similar in diet struggles, craving, amount of weight we lift and overall size/weight
this is very cool to me....Ive never gotten dialed down as low as you for bf tho...
I would suggest going keto for a few days and upping fats/dropping carbs....you'll feel like shit for a few days but it'll kill the carb cravings then you can slowing introduce your regular diet back in
honestly to get in to it I always eat atkin-ish even if it isn't quality food because it kills carb cravings and still is tastey..helps transition
but again...Ive never been down to your bf levels so maybe my suggestion isnt worth a damn :)
 
Top Bottom