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Fly's Countdown to Competition Log


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Fly's Countdown to Competition Log within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: Monday starts 16 weeks out from the NPC Texas State Championship on July 14th and 15th. I'll be using this log to track progress. Stats Height: 5'7'' Weight: 160 lbs Bodyfat: 25% from a 5 pt test I haven't gotten my nutrition nor training details from my trainer, but I've already started doing a bit more cardio to get...what...2 days ahead of schedule? ;)

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  1. #61
    Da Pope
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    Re: Fly's Countdown to Competition Log

    Quote Quote posted by FlyBrownChick
    Thanks Ice and Treil!

    I am carb depleting for 4 days and carbing up for 2 days. Tomorrow is completely off...THANK GOODESS. My butt hurts sooo much today. Why did I think that I needed to do the stepmill this AM?
    Ouuuuu I LOVE the stepmill

    I take full blame .. I embedded it in your head

  2. #62
    Pro Bodybuilder FlyBrownChick's Avatar
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    Re: Fly's Countdown to Competition Log

    Quote Quote posted by *Bunny*
    Ouuuuu I LOVE the stepmill

    I take full blame .. I embedded it in your head
    Believe it or not, I often think of doing your intervals on it. Then...I wonder...WTF is wrong with me? I am not doing Bunny's crazy azz intervals fasted! Especially when my heartrate is supposed to average 150...and it NEVER goes below 155 on the stepmill...

    But my butt may not hurt tomorrow...and I just might...

  3. #63
    Da Pope
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    Re: Fly's Countdown to Competition Log

    Quote Quote posted by FlyBrownChick
    Believe it or not, I often think of doing your intervals on it. Then...I wonder...WTF is wrong with me? I am not doing Bunny's crazy azz intervals fasted! Especially when my heartrate is supposed to average 150...and it NEVER goes below 155 on the stepmill...

    But my butt may not hurt tomorrow...and I just might...
    Give it a go darlin ...
    I started with the drop intervals & am DRIPPING when I get of the thing ... OMG 10 minutes and I was soaked ... wtf...

    You can start high, do 3-5 drops ...like this
    Level 10 / 8 / 6 / 4 / 2
    Or go 10 / 6 / 2
    Or Simple 8 / 3 <-- this is hard, but the others are killer
    etc.

    even if you have to do 20 seconds ON interval, and 60 seconds recovery at a low speed, that's fine too Experiment! & post results ... I love new ideer's

  4. #64
    Pro Bodybuilder FlyBrownChick's Avatar
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    Re: Fly's Countdown to Competition Log

    Do you do them fasted? I never see mention of a preworkout meal in your journal. How do you feel about fasted HIIT?

    Ahhhh...I do double stepping. Have you ever tried that? Mucho butt burnage.

  5. #65
    Da Pope
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    Re: Fly's Countdown to Competition Log

    Quote Quote posted by FlyBrownChick
    Do you do them fasted? I never see mention of a preworkout meal in your journal. How do you feel about fasted HIIT?

    Ahhhh...I do double stepping. Have you ever tried that? Mucho butt burnage.
    Really .. every day i have a pre/during & post workout shake.

    I trained all the time on empty ... and me & some guys of on Diet got in on a test since we all happened to be into pre & during workout nutrition ...

    Working GREAT for me ...

    Interesting read about fasted cardio http://www.elitefitness.com/forum/sh...d.php?t=471337

    No double stepping usually b/c I dont use my hands & I'm like dancin' on the step to whatever is playing, mixing up the steps with the various rhythm sure it looks hilarious, good thing I don't care what others think

  6. #66
    Pro Bodybuilder FlyBrownChick's Avatar
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    Re: Fly's Countdown to Competition Log

    Quote Quote posted by *Bunny*
    Really .. every day i have a pre/during & post workout shake.
    Oh, I'm not saying that you don't. Hell, with as fast as your journal moves...I may have just skipped over that part.

    I totally agree with eating precardio. I never really understood why people felt like it was SO much better. Current trainer says the same...it makes no difference. I've always had a precardio meal until now.

    Thing is, I don't have time in the AM to eat. I actually take BCAAs pre, during, and post workout since I am not eating.

    I just got a visual of you dancing on the stepmill.

  7. #67
    Da Pope
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    Re: Fly's Countdown to Competition Log

    Quote Quote posted by FlyBrownChick
    Oh, I'm not saying that you don't. Hell, with as fast as your journal moves...I may have just skipped over that part.

    I totally agree with eating precardio. I never really understood why people felt like it was SO much better. Current trainer says the same...it makes no difference. I've always had a precardio meal until now.

    Thing is, I don't have time in the AM to eat. I actually take BCAAs pre, during, and post workout since I am not eating.

    I just got a visual of you dancing on the stepmill.
    LOL sorry hun, I meant in my log for MEAL #1 & 2 usually says pre post w/o shake right next to it ... I gotcha though

    That is why i sip it through my w/o as well, b/c it's conveneint & the Gatorade & ISO is just TOO good a combo to miss for me & my taste (or lack there of since it is tastelss) & needs Quick & easy ... helps with endurance too

    I DID the am cardio on empty in the beginning .. had GREAT results both ways ... all about experimenting

  8. #68
    Pro Bodybuilder FlyBrownChick's Avatar
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    Completion of yesterday

    Third day of carb depletion

    4:00 AM: green tea

    4:20 AM: 45 minutes cardio

    10 minutes stepmill
    25 minutes treadmill
    10 minutes stepmill

    2 scoops Xtend during workout

    5:45 AM: egg whites, avocado, celery


    10:00 AM: turkey burger, roasted asparagus, raw baby spinach, celery
    1:15 PM: turkey burger, roasted asparagus, raw baby spinach, celery
    4:15 PM: whey, banana
    Lat Pulldown
    working sets @ 87.5 lbs

    Leg Curl
    working sets @ 80 lbs

    Cable Row
    working sets @ 110 lbs

    Weighted Hyperextension
    working sets @ 45 lb plate against chest

    V-Bar Pulldown
    working sets @ 60 lbs

    Face Pull
    working sets @ 45 lbs

    Cable Hammer Curl
    working sets @ 50 lbs

    6:15 PM: Isopure, Smarties
    8:15 PM: fat free cottage cheese, natural PB

  9. #69
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    Re: Fly's Countdown to Competition Log

    Have a good day off from training!!
    How is the trainer working out???

  10. #70
    Pro Bodybuilder FlyBrownChick's Avatar
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    Wednesday, April 5, 2006

    Fourth day of carb depletion

    4:00 AM: green tea

    4:30 AM: 45 minutes cardio

    30 minutes stepmill: 15 minutes Bunny intervals, 15 minutes random intervals/rolling hills program
    15 minutes treadmill: 4.4mph/various inclines

    5:45 AM: egg whites, avocado, celery
    9:00 AM: turkey meatballs, raw baby spinach, roasted asparagus, celery, fish oils
    12:00 PM: turkey meatballs, raw baby spinach, roasted asparagus, celery, fish oils
    3:00 PM: Isopure, natural PB
    5:00 PM: egg whites, fish oils
    8:00 PM: fat free cottage cheese, natural PB

    No weights today. YAY! And today is the final day of carb depletion before I carb up... Lucky Charms, here I come!

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