One girls journey to the competitive arena......

[Rebel101]

Well here goes, I have benefited much from participating on this forum, and I guess its my turn to contribute and maybe encourage others.

Having had the benefit of 9 months of heavy consistent training my time of sufficient carbs and heavy weight and low reps is coming to an end.

I plan to compete in September / October and under my trainer Aylmer Porter's recommendation I will diet for 16 weeks. This is where we need to align our thinking I thought he meant 16 weekss to the final competition but no it is to the first competition. Soooooo now instead of another 7 weeks heave training I am waiting for the final "D " day the arrive which will be within the next two weeks I suspect.

My macro brakdown has been 260 g protein, 270 g carbs, 90 g fats, this I expect will change dramatically.

Training has been based around a six day week Monday to Saturday and this will not change.

I am looking forward to this process as it has required alot of patience to train hard and not worry about maintaining too low a level of body fat. Aylmer ahs been very patient with me, it has not been my natural instinct to not compete and allow myself a long off season. Anyway from now on I shall post daily my training routine and each week try for photos to record my progress to the competitive arena.

[Rebel101]

Training Diary for period ending Saturday 17rd May:

FRIDAY 16th :

AM : Hamstrings

• Good mornings 6 sets 12 to 10 reps 45 kgs
• Lying leg curl machine 4 sets 10 - 12 reps
• Seated leg curls 4 sets 10 - 8 reps 30 kg
• Standing leg curl machine 3 sets 12 - 10 reps

PM : Arms (Aylmer)

• One arm DB curls supersetted with Skull crushers 4 sets
• Seated Barbell curls supersetted with dips 4 sets
• Concentration curls supersetted with triceps overhead extension
• Shotgun training 10 excersises

For whatever reason evening training really got to me and completely drained me of energy.

SATURDAY 17th

AM : Shoulders

• Rear delt machine - Warm Up 60 75 90 105 Working 12- 8 reps 120 135 135 120 120 High reps 15 97.5*3 90*3
• Side raises (strict form) 3 kg db 16+ reps * 2, 4 kg db 14 - 15 reps *4, 3 kg db 14 - 15 reps * 2

Anyway hope this is how I should be writing this, over and out for now.

[Gym rat]

Yes that  is normal to have days like that when one is dieting down for a comp.Where you don't have much engery though out the day.Plus it makes things hard to do normal every day stuff like jobs to do at work ,training etc.Having said that good luck with your prep to your comp in September or October

[Dinahlady]

Progress pics !!!!!  

[Rebel101]

Yes that  is normal to have days like that when one is dieting down for a comp.Where you don't have much engery though out the day.Plus it makes things hard to do normal every day stuff like jobs to do at work ,training etc.Having said that good luck with your prep to your comp in September or October

Thank you Gym rat, looking forward to seeing you at Pans in August, good luck with your prep you must be well into it by now.

[Rebel101]

Progress pics !!!!!  

Hi Dinah yes will get some but was trying to wait until the actual "D" day but that may be a few days away yet so will get something organised.

[Gym rat]

Yes that  is normal to have days like that when one is dieting down for a comp.Where you don't have much engery though out the day.Plus it makes things hard to do normal every day stuff like jobs to do at work ,training etc.Having said that good luck with your prep to your comp in September or October

Thank you Gym rat, looking forward to seeing you at Pans in August, good luck with your prep you must be well into it by now.

Thank you for your wishes. When you do start dieting down I would suggest to keep a eye out for specials on chicken breast places like new world,countdown,pack n save,mad butcher plus it is a good way to keep the cost down

[Rebel101]

It's cool Gymrat I have been living on a constructed diet for well over 18 months now and have things pretty sorted as to what I live on.

But yes it pays to be pretty consumer conscious when it comes to the cost of quality food.

[Pseudonym]

Well here goes, I have benefited much from participating on this forum, and I guess its my turn to contribute and maybe encourage others.

Awesome! Will follow with interest.

[Rebel101]

Training Diary for period ending Saturday 24th May:

MONDAY 19th :

PM : Chest

• Flat bb press 40 kg 14, 50 kg 14, 60 kg 12 , 65 kg 8 , 70 kg 5, 65 kg 8 , 60 kg 10
• Flat flys 15 kg 12 reps
• Incline db press 17.5 kg * 2 * 12 reps, 20 kg * 2 * 12 reps
• Pec dec / machine press superset to failure 4 sets

TUESDAY 20th :

AM : Hamstrings

• Lying leg curl 6 sets 16 - 18 reps
• Seated leg curl 6 sets 25 kg 16 - 18 reps
• Hyperextension 4 sets 15 - 16 reps

PM : Back

• Bent over barbell row 30 kg, 40 kg, 50 kg, 60 kg, 60 kg, 50 kg
• Machine row 4 sets 70 kg
• Machine pulldown 4 sets 60 kg
• Straight arm pulldown / close grip pulldown supersetted 4 sets

WEDNESDAY 21st :

PM : Quads

• Leg Press 6 sets up to 180 kg
• Bulgarian squats 30 kg 4 sets
• Split lunges 66 kg 2 sets
• Walking lunges (double bottom mvmt) 2 sets 14 reps
• Leg Extension 2 sets 15 reps

THURSDAY 22nd :

AM : Calves

• Lying calf raises 6 sets
• Standing calf raises 6 sets

FRIDAY 23rd :

AM : Hamstrings

• Good mornings 4 sets 45 kg 12 - 14 reps
• Lying leg curls 4 sets 8 - 12 reps up to 45 plate
• Seated leg curls 4 sets 35 kg 8 - 12 reps
• Standing leg curls 4 sets 8 - 12 reps up to 35 plate

SATURDAY 24th :

AM : Shoulders

• Military Press Db 10 15 20 22.5 20 20 20
• Seated Bb press 30 35 40 35 35 35
• Rear delt machine 4 sets
• Lateral side raises 4 drop sets 9 k, 5 k 3 k

 

[Gym rat]

If you are thinking of get spounsors for your comp for later on in the year. I would highly recamind approaching eat me supplements as a spounsors there easy plush they spounsors a wide range of athletes in any code.

[Rebel101]

If you are thinking of get spounsors for your comp for later on in the year. I would highly recamind approaching eat me supplements as a spounsors there easy plush they spounsors a wide range of athletes in any code.

Hmmmm thank you for the encouragement Gym rat but I think I am not good enough yet to be able to command sponsorship. I need to have some credibility behind me and that is what I hope to earn this year.

[Rebel101]

This week.....

Yes well thats about it, ater hard hard hard leg workout where I felt I was achieving little clearly I was wrong on that one, day after felt like I was hit by truck, just goes to show its hard to judge, and threw the workouts for the week out of schedule.

[Dinahlady]

This week

Went well then ?? hehe

[Rebel101]

 

This week

Went well then ?? hehe

Yes hahahaha brain lag, still this weekend I will make an effort to get the photos so that I have a record of base position.

Ohh its so hard though never like to be seen at worst.

[Rebel101]

Thats it "D" day has come :-), 15 weeks out from first competition of the year. Over the last 9 months I have done as was asked of me, the plan was to gain muscle size to make me more competitive, I am not saying I am there yet but it is time to cut and evaluate where I am at. Current weight is 76 kg and 14% body fat.

It has become increasingly hard to consume the good quality food required to build muscle and I am glad this phase is over for the moment. Haha no doubt once I start my diet I will want to be back in the gain phase again.

Attached are current photos that I am not too comfortable with but have been told I must upload if this is to be an effective journal so here goes.

[Gym rat]

Perhaps keep a eye for any specials on the foods that you will be using when your cutting for your first comp

[AZIDE]

no offence meant but that looks like more than 14% to me

[Rebel101]

No offence taken and l feel like it is too but my trainer has measured consistently monthly and the measurents have been consistent. He is very experienced so no issues there.

Just goes to show what ikky untanned skin and cold hard daylight do for the complexion not to mention the ego.

[fng]

so 6 plus kg to go, should be very achievable. How about some 6/7week out photos to mark progress

 

 

[Rebel101]

Yes plan to do progress pic's every 4 - 5 weeks.

[Gym rat]

14% body fat that is a good starting point before you start cutting 

[Rebel101]

14% body fat that is a good starting point before you start cutting 

Yes I have worked hard keeping it limited off season so the I will not have to come down as far as in past periods.

It is so much better when you do not have to drop more than say 10% bf to compete.

[Gym rat]

Yes it is to come in with less body fat for your comp. for me last years pans came in at 5% body fat

[Rebel101]

Training Diary for period ending Saturday 31st May:

MONDAY 26th :

PM : Chest

• Flat bb press 40 kg 12, 50 kg 14, 60 kg 12 , 60 kg 12 , 60 kg 12
• Flat flys 4 sets 15 kg 12 reps
• Incline db press 17.5 kg * 1 set * 12 reps, 20 kg * 3 sets * 12 reps
• Pec dec / machine press superset to failure 4 sets

40 min cardio cycle

TUESDAY 27th :

AM : Hamstrings

• Lying hamstrings 8 sets 18 - 16 reps
• Seated leg curls 6 sets 18 - 16 reps
• Hyper extensions 4 sets 18 reps

PM : Back

• Pull ups 4 sets 8 reps
• Seated rows / widegrip pulldown superset 4 sets
• Machine row 3 sets
• Hammer machine row single arm 3 sets 18 reps
• Dumbell row 3 sets 18 reps
• Pullover 4 sets

WEDNESDAY 28th :

PM : Quads

• Leg extensions 4 sets 18 reps
• Walking lunges 12 reps 35 kg
• Leg Press 18 - 16 reps 160 kg 4 sets
• Smith squats / leg extensions super set 16 reps 3 sets

40 min cardio on the cross trainer 600 cal

THURSDAY 29th :

AM : Calves

• Seated calf raise 50 kg 18 reps 5 sets
• Standing calf raise stack + 80 kg 18 - 16 reps 4 sets
• Calf raises on hack squat 195  4 sets 18 reps

PM : Shoulders

• Seated Smith machine press bar +20, +30, +25, +25, +25
• Machine press 4 sets various weights and combinations of reps
• Lateral side raise machine 4 sets various weights and reps
• Db side raises drop sets *4
• Rear deltoid machine 4 sets various weights and reps

In ketosis all day weight now 74.5

FRIDAY 30th :

AM : Abdominals

• Leg raises 4 sets 18 reps
• Crunches 4 sets 20 reps
• Axeman 4 sets 35 kg
• Luying leg raise 4 sets

SATURDAY 31st :

AM : Arms

• Dips 4 sets 12 reps
• Underhand pullups 4 sets 8 reps
• Skull crushers 4 sets 36 kg 14 reps
• Barbell curl 4 sets 36 kg 12 reps
• Pushdown 4 sets 14 reps 35 kg
• Concentration curls 4 sets 12 reps 12 kg db

Cardio crosstrainer 15 mins