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

[Rebel101]

SUNDAY 29th:

Cardio 30 min cross trainer 230 cal

MONDAY 30th :

PM : Chest

• Flat bench press 6 sets 20k, 40k, 50k, 60k, 60k, 50k. 14 - 10 reps
• Pec dec 3 sets 14- 12 reps
• Flat flys 4 sets 15k, 12.5k, 12.5k, 15.2k
• Cable crossovers 4 sets 18 reps
• Decline press 3 sets  14 - 12 reps

Cardio 30 min cycle

TUESDAY 1st :

AM : Abdominals

• Horizontal leg raise 4 sets 12 reps 10kg weight
• Roman chair sit up 4 sets 12 reps 20 kg weight
• Abdominal machine 4 sets 12 reps 20kg plate
• Axeman 4 sets 14 reps

PM : Back

• Pulldowns 2 sets to warm up
• Chins 4 sets 9 - 8 reps
• Cable row 4 sets 16 - 12 rpes
• Wide grip pulldown 4 sets
• Deadlifts 4 sets 12 reps 60k, 80k, 100k, 100k, 100k, 100k

WEDNESDAY 2nd :

AM : Calves

• Seated calf raise 4 sets 14 reps 50k
• Standing calf raise 4 sets 12 reps Stack +80k
• Hack squat calf raise 4 sets 195k 18 reps

PM : Quads

• Squats 5 sets 20k, 40k, 50k, 60k, 60k, 60k 12 reps
• Leg press 4 sets 80k, 120k, 120k, 120k 16 - 12 reps
• Walking lunges 4 sets 36k 10 reps
• Leg extension 4 sets 100k 16 - 12 reps

Cardio cross trainer 30 mins

THURSDAY 3rd :

AM : Hamstrings

• Good mornings 4 sets 40k, 12 reps
• Lying leg curls 4 sets 16 - 12 reps
• Seated leg curls 4 sets 20k 14 reps
• Standing leg curls 3 sets 12 reps

PM : Shoulders

• Seated db press 5 sets 15kg 14 - 12 reps
• One arm press 4 sets 15kg 12 reps
• Machine press 4 sets 70kg 14 reps
• Rear delt machine 4 sets 40 kg 18 - 14 reps
• Lateral side raise (strict form) 4kg 20+ reps

FRIDAY 4th :

AM : Abdominals

• Abdominal machine 6 sets 12 reps
• Horizontal leg raises 4 sets 10 kg 12 reps
• Roman chair sit up 3 sets +20kg 12 reps
• Axeman 4 sets 14 reps

PM : Arms

• Single arm db curl / skull crushers 4 sets 12 reps
• Seated bb curl / dips 4 sets 12 reps
• He mans / smith machine tricep extensions 4 sets 12 reps
• 21's / tricep pushdowns 4 sets

Cardio 30 mins cycle

SATURDAY 5th :

Day Off

 

[Flamer]

Its always motivating to go and watch a competition and the Waikato NABBA show just served to feul my fire for the next few weeks. I must admit I am disappointed that there were no Open Physique ladies, yes I know it is a tough category to go into but where are all the girls I know could do it.

So many females just seem so scared to gain a little muscle size / condition that all we seem to be left with on stage are competitors in the figure categories.

I haven't seen any pics from this show (other than the overalls on Muscle Imagaing).  Do you (or ANYBODY) get any?

 

I'd love to make to Physique, and every year before I start cutting I think this year will be the year......And then when the fat is all gone I have but my little girl muscles left.  I have the quads for it, but, definitely not the shoulders.

 

[Rebel101]

Flamer wrote :

I haven't seen any pics from this show (other than the overalls on Muscle Imagaing).  Do you (or ANYBODY) get any?

NABBA usually put them up on the website sooner or later or otherwise Go Figure manage to get something up, I'll let you know when I see them up.

Shoulders take time to develop on girls it is not easy.

[Gym rat]

The results from the Nabba Waikato show are up on the nabba website

[Flamer]

The results from the Nabba Waikato show are up on the nabba website

Results - yes.  Photo of overalls - yes.  No photos of the classes.

[Rebel101]

 

The results from the Nabba Waikato show are up on the nabba website

Results - yes.  Photo of overalls - yes.  No photos of the classes.

As far as the girls go there was not much worthy of viewing, I apologise for my comment but I like to see some development in competitors, and in this respect the show lacked any female competitors that had committed any time to development.

[Flamer]

 

The results from the Nabba Waikato show are up on the nabba website

Results - yes.  Photo of overalls - yes.  No photos of the classes.

As far as the girls go there was not much worthy of viewing, I apologise for my comment but I like to see some development in competitors, and in this respect the show lacked any female competitors that had committed any time to development.

Fair enough, call it as you see it.  Physique class hasn't had much to view in the last couple of years.   How did the rest of the weeks training go?

[Rebel101]

Well another week down and now only 9 weeks to go and changes in diet yet again.

Start day weight 77.0 kg fully carb loaded Body fat 14%

• Week 1 weight 74.0
• Week 2 weight 72.4
• Week 3 weight 70.7
• Week 4 weight 69.5 Body fat 11.5%
• Week 5 weight 68.6
• Week 6 weight 67.5

This week has been a mixed week with sometimes low energy levels testing my determination. We have once again tweeked my food intake so now my macro breadown is 190 protein, 64 carbs, 36 fats. I have lost a meal, sob!

Thursday was tough after training quads the day before and then trying to do hamstrings the next day just did not work so have decided to change hamstrings to Monday morning to give them a fair go.

Its all just a work in progress but watching the "Battle of the Bitches" make it even harder those two girls are just so good its hard to look at lesser condition and still hope to come out looking as good as they do!

[Rebel101]

This comment will probably get some response especially as my stance has been so strong on the issue.

Its interesting how one gets tested both mentally and physically during contest preparation. My position has always been (and always will be) get the nutritional breakdown correct and control the diet then you are in a position to make the best choices when it comes to how you prepare for a competition.

This week I found myself tested by a simple chocolate caramel slice that is sitting in the door of our fridge. Up until now no food has turned my head but I looked snifted and decided I had to walk away quickly!

The thing is, I have come to the conclusion that if I "break" my diet it does not help me, it will not alleviate the ache in my body from heavy training on low carbs, it will not improve how tired I feel from waking every 2 hours all night, and generally it will only push me to eat other food to console myself for lack of control. But that damn slice still turned my head, and that made me angry!

But the over riding benefit to not breaking your diet is the knowledge you gain from consistently eating to the nutritional plan. I can see now more than ever that Aylmer can ask me to increase this or that by 40 grams and there is an immediate response (even he is amazed at the accuracy). This means I can optimise my nutritional needs and learn how to diet better. This in turns mean we can optimise my training and not do more than is required to get the best results.

There is a clear difference between breaking your diet and a refeed or cheat day, I understand that. I still however feel that it you get the nutrition right in the first place you get consistency and a better long term outcome.

Breaking your diet is usually uncontrolled and the macros you take in are not quantified so there can be no knowledge gained from the event, all this means is that you have to get back to a carb depleted state before you can start to make good decisions again. It is similar with refeeds and cheat meals/days nutritional intake is not quantified and you are back to the square one when it comes to good decision making. While refeeds and cheat meals are planned and allow one to feel better and perform better for a period of time inevitably carb depletion and heavy training will again take its toll and u will be back to another cheat day.

I am sure the American pros controll their nutritional intake and each and every meal is planned and concise. They know their nutritional needs exactly and all their meals are prepared well in advance.

Anyway back to little ole me, in Kiwi land, as the skrews get tightened down further I am bound to be tested again and again I hope I can measure up and stay strong.

[Rebel101]

SUNDAY 6th:

Cardio 30 min cross trainer

MONDAY 7th :

AM : Hamstrings

• Good mornings 4 sets 40k 12 reps
• Lying leg curls 4 sets 12 reps
• Seated leg curls 4 sets 16 reps
• Straight leg deadlifts 4 sets 60k 12 reps
• Standing leg curls 4 sets 12 reps

PM : Chest

• Flat bench press 6 sets 20k, 40k, 50k, 60k, 55k, 55k. 14 - 10 reps
• Flat flys 4 sets 15k, 15k, 15k, 15k 12 reps
• Incline press 4 sets 17.5k 12 reps
• Pec dec 3 sets 75 90 90 16 reps
• Cable crossovers 4 sets 18 reps

Cardio 30 min cycle

TUESDAY 8th :

AM : Abdominals

• Abdominal machine 4 sets 12 reps
• Horizontal leg raise 4 sets 12 reps 10kg weight
• Roman chair sit up 4 sets 12 reps 20 kg weight
• Axeman 4 sets 14 reps

PM : Back

• Lat pulldowns 3 sets warm up 14 reps
• Chins 4 sets 8 reps
• T bar rows / cobra pulldown superset 4 sets 12 reps
• Chin / deadlift / row tri set 4 sets 12 reps
• Pullovers 3 sets 14 reps

WEDNESDAY 9th :

AM : Calves

• Seated calf raise 5 sets 50k 16 reps
• Standing calf raise 4 sets Stack +80k 15 reps
• Hack squat calf raise 4 sets 15 reps 195k

PM : Quads

• Squats 6 sets 12 reps 20k, 40k, 60k, 80k, 70k, 70k, 70k
• Leg Press 4 sets 12 reps 120k, 160k, 160k, 160k
• Walking double lunges 4 sets 10 reps 36k
• Leg extensions 4 sets 16 reps 120k

Cardio cross trainer 30 mins

THURSDAY 10th :

PM : Shoulders

• Arnold press 4 sets 10k, 15k, 17.5k, 15k, 15k 12 reps
• Machine press 4 sets 75k 14 reps
• Lateral side raise drop set 4 sets 30s reps
• Rear delt machine 4 sets 18 reps

FRIDAY 11th :

AM : Abdominals

• Abdominal machine 6 sets 20k, 25k, 30k, 25k, 25k, 25k 12 reps
• Horizontal leg raise 4 sets 10kg 12 reps
• Vertical leg lowers 4 sets 8 reps
• Axeman 4 sets 16 reps

PM : Arms

OMG this is a difficult one courtesy of Aylmer

• Seated barbell curls alternated with dips for 15 mins continuously
• Standing barbell culs alternated with skull crushers for 15 minutes continuously
• Cable curl alternated with tricep pushdowns for 10 mins continuously

Cardio 30 mins cycle

SATURDAY 12th :

Day Off

 

[Rebel101]

With three days of wet and miserable weather the cold is almost unbearable. Why is it that keeping warm is so difficult when dieting?

Training is getting tougher as energy levels get depleted and each rep takes more to do.

On the bright side with only 8 weeks left until Whakatane I am almost half way there. Week afer next we will be going to Taupo for a week so will have to find a good gym to train at! However always good to get away from Auckland for a few days.

[Flamer]

I think my eyes watered a little bit reading your Wed PM Quad train.  Is it safe to drive after that?

Yes, keeping warm is near impossible.  Take your woolies if you are heading to Taupo though - it's pretty artic there at this time of year!  Maybe hunt down a spa/sauna.  It's my "go to" when I get too cold.

 

 

[AZIDE]

JFC its not even that cold in auckland. i just came back from tropics and im still wearing tshirt when working outside, drive round with windows down etc and not feeling cold at all. 

isnt it obvious why keeping warm is harder when you arent eating enough? your body clearly doesnt have enough energy readily available to convert to heat. its a good thing if you are trying to lose fat and are cold. if i was tryna diet fast id swim in coldish water (e.g sea) for 3 hours every day. used to go spearfishing round dunedin. in water 3-4 hours, 2/3mm wetsuit and be hungry as f*ck afterwards (winter especially). coz use lots of energy keeping body and surrounding water warm. dont wear wetsuit and even more drastic. basic common sense. you probably are lacking in it since you pay someone to make diets and give you incorrect bf percentages

in conclusion, harden up. you sound like a pussy whining about auckland temperatures. do some cardio to warm up or wear more clothes or some shit and stop complaining

[Rebel101]

It was a rhetorical question, designed to start a discussion which it achieved.

[Realtalk]

Well back in my day when did a few diets and got cold id just crank heater in my car and do a workout inside there... Like recline seat do sit ups, turn key off and turn steering wheel with no power steering, shoulder press the vinyl sag in my roof (I had a Mercedes, they are Notorius for this) (yes, I said Mercedes), put my seat back up press floor hard so back pushed against seat and repeat (leg press), hands on seat and push bum off seat so there's the dips. Hands on back seat and feet on dash board... Boom! Chest press!

So if it's too cold to get out car to walk into gym then there is option for u.

[maccaz]

Well back in my day when did a few diets and got cold id just crank heater in my car and do a workout inside there... Like recline seat do sit ups, turn key off and turn steering wheel with no power steering, shoulder press the vinyl sag in my roof (I had a Mercedes, they are Notorius for this) (yes, I said Mercedes), put my seat back up press floor hard so back pushed against seat and repeat (leg press), hands on seat and push bum off seat so there's the dips. Hands on back seat and feet on dash board... Boom! Chest press!

So if it's too cold to get out car to walk into gym then there is option for u.

if you get an older car without electric windows you have even more options with the wind up windows

 

[Gym rat]

Keeping warm in Dunedin can be hard at times while cutting for a comp during the winter. I am not complaining since I pay close attention to the weather . I just put on lots of warm clothes on even a couple of jackets on before putting my winter jacket on to keep me extra warm on my bike plus theas days when I go out in the mornings it can be very cold at times but I don't mind

[fng]

take plenty of warm clothes rebel

this was driving into kinloch eary august a few years back

[Rebel101]

 

take plenty of warm clothes rebel

this was driving into kinloch eary august a few years back

Will do, I usually have three layers of clothes on but I think more thermals may be required in Taupo, and even more if we get to go for a ski at Ruapehu (if there is enough snow).

 

[Rebel101]

Another week down and better for it, a good solid week training and i have been really looking forward to the Fitness Expo. Now at just 8 weeks to go I am digging in my toes and working hard to keep momentum going.

Start day weight 77.0 kg fully carb loaded Body fat 14%

• Week 1 weight 74.0
• Week 2 weight 72.4
• Week 3 weight 70.7
• Week 4 weight 69.5 Body fat 11.5%
• Week 5 weight 68.6
• Week 6 weight 67.5
• Week 7 weight 66.5

Next week I will take more photos and do a body fat so as to update the journal so I had better make a real effort this week to do everything I can.

Meet Naera and Jo at Fitness Expo and they are looking really good, being 4 weeks ahead of me it keeps me on target to see what I could be close to in 4 weeks. Jo is looking tight and hard, and Naera is amzingly well defined they are great role models for body building girls.

[Gym rat]

Good work on the weight lost hope to meet Naera at the pans can remember watching her last year. If you find thing things a bit hard going . I  would highly recamind watching any bodybuilding movation video on YouTube or any Kai Greene video plus it helps keep the movation levels good.

[Rebel101]

SUNDAY 14th:

Cardio 30 min cross trainer

MONDAY 15th :

AM : Hamstrings

• Good mornings 12 reps 40k / Seated leg curls 15 reps 25 kg Supersetted 5 sets
• Straight leg deadlifts 12 reps 60 kg / Lying leg curls 15 reps 55kg Supersetted 4 sets
• Standing leg curls 12 reps / Hyper extensions 15 resp Supersetted 2 sets

PM : Chest

• Incline bench press 5 sets 12 reps
• Flat bench press 4 sets 12 reps
• Cable crossover 5 sets 18 reps
• Pec Dec 4 sets 14 reps

Cardio 30 min cycle

TUESDAY 16th :

AM : Abdominals

• Abdominal Machine 6 sets 12 reps
• Horizontal leg raise 10kg 12 reps / Crunches 16 reps supersetted 4 sets
• Vertical leg lower 4 sets 8 reps
• Axeman 4 sets 14 reps

PM : Back

• Wide grip pulldown 2 sets for warm up
• Chins 5 sets 10 - 8 reps
• Close grip pulldowns 4 sets 12 reps
• T Bar rows 4 sets 14 reps
• Cable rows 4 sets 12 reps
• Pullovers 4 sets 14 reps

WEDNESDAY 17th :

PM : Quads

• Leg press 6 sets various reps and various weight combinations
• Leg extensions 4 sets 18+ reps
• Bulgarian squats 4 sets 12 reps
• Walking lunges 28 reps body weight

Cardio cross trainer 30 mins

THURSDAY 18th :

AM : Calves

• Seated calf raise 6 sets 40k 16 reps
• Standing calf raise 4 sets Stack +80 16 reps
• Leg press calf raise 4 sets 120k 16 reps

PM : Shoulders

• Cable side raise 4 sets 18 reps
• Dumbell side raise 5 sets 18 reps various weights
• Rear delt machine 4 sets 18 reps various weights
• Front bb raise 4 sets 15 reps
• Shoulder press machine 3 sets 18 reps

FRIDAY 19th :

AM : Abdominals

• Abdominal machine 6 sets 12 reps 20k, 25k, 27.5k 27.5k, 27.5k, 25k
• Horizontal leg raise 12 reps 10k / crunch 18 reps superset 4 sets
• Vertical leg lower 4 sets 8 reps
• Axeman 2 sets 14 reps

PM : Arms

• Seated barbell curls 25k 14 reps / dip 14 reps superset 5 sets
• Standing db curls 15k 12 reps / Skull crushers 31k 14 reps superset 4 sets
• Hemans / overhead extensions superset 4 sets
• Concenration db curls 10k 12 reps / Pushdown 30k 14 reps superset 2 sets

Cardio 30 mins cycle

SATURDAY 20th :

Day Off

 

[Rebel101]

Back training tonight had a go at a video but gym lighting is so bad. But anyway here it is.

Chins are a basic every week for me pretty much I have a love hate relationship with them and pulldowns are a basic essential.

Chins

Pulldowns

[Gym rat]

I also have a love and hate realationship with chins as well rather pulldowns instead

[Flamer]

Nice work.  Starting to take some great shape. How's energy in the gym going?