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

[Rebel101]

Wouldn't using your brain more than usual increase your metabolic rate and therefore justify some more calories (sugar). 

I wish! But no I do not think that counts hahaha!

[Rebel101]

Well another week done, and may I add not the best week I have done but onwards and harder is the way to go.

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
• Week 8 weight 65.0 Body fat 10.3%
• Week 9 weight 64.9
• Week 10 weight 62.9
• Week 11 weight 64.7

At least I am being honest about this it hurts but too late the damage is done just got to deal with the consequences. Next wweek end is an assessment weekend so will measure bodyfat and take some more pictures to put up so need to keep it tight this week.

Going and watching the Pans was great, it was a good quality show with average numbers of competitors but so good to see Jo and Narea on stage. Linda Hickin was excellent, just amazing abdominals, she did say to me she has been working on them!

[Rebel101]

SUNDAY 10th:

PM : Hamstrings

• Straight leg deadlifts 5 sets 12 reps 70k
• Seated leg curls 4 sets 16 reps 25k
• Lying leg curls 4 sets 16 reps

Cardio 30 min cross trainer

MONDAY 11th :

AM : Posing practice

Cardio 60 min treadmill

PM : Chest

• Flat bench press 5 sets 12 reps 20k 40k 50k 60k 65k 60k
• Incline bench press 4 sets 12 reps 40k 45k 45k 40k
• Cable cross overs 4 sets 14 reps
• Pec dec 4 sets 14 reps
• Machine fly 4 sets 16 reps

Cardio 30 min cycle

TUESDAY 12th :

AM : Abdominals

• Abdominal machine 5 sets 10 reps 20k 25k 30k 30k 27.5k
• Horizontal leg raise 4 sets 10 reps 12.5k
• Vertical leg lower 4 sets 10 reps

Cardio 60 min treadmill

PM : Back

• Front pulldowns 3 sets 14 reps
• Chins 4 sets 8 reps
• Hammer Rows 4 sets 14 reps
• Close grip pulldown 4 sets 16 reps
• Pull overs 4 sets 12 reps

WEDNESDAY 13th :

AM : Calves

• Seated calf raise 5 sets 16 reps 40kg
• Standing calf raise 4 sets 16 reps Stack + 80kg
• Hack squat calf raise 3 sets 16 reps 195 plate

Cardio 60 min treadmill

PM : Quads

• Squats 5 sets 10 reps 20k, 60k. 70k, 80k, 80k, 70k
• Leg press 4 sets 20 - 16 reps 160 -140 kg
• Lunges / leg press / leg rxtension superset 3 sets
• Walking lunges 100 reps

THURSDAY 14th :

AM : Posing practice

Cardio 60 min treadmill

PM : Shoulders

• Standing military press 5 sets 20 30 40 40 35 35
• Machine shoulder press 4 sets 16 reps
• Machine side raise 4 sets 16 reps
• Rear delt / db side raise superset 4 sets
• Cable side raises 4 sets 16 reps

Cardio 30 mins cross trainer

FRIDAY 15th :

AM : Abdominals

• Abdominal machine 4 sets 10 reps
• Horizontal leg raise 4 sets 12 reps 12.5k
• Crunches 4 sets 20 reps +5kg
• Axeman 4 sets 16 reps

Cardio 60 min treadmill

PM : Arms

• Seated bb curl / dips supersetted 4 sets
• Bicep pull ups / skullcrushers supersetted 4 sets
• Hemans / tricep pushdown supersetted 4 sets
• Concentration curls / overhead extensions supersetted 3 sets

Cardio 30 min cycle

SATURDAY 16th :

PM : Posing practice

 

[Rebel101]

Well another week down and now only three weeks to my first competition this year, I managed to get organised enough to send in my entry forms so that is taken care off. This week I will post updated photos but will take care of that this afternoon when it is warmer and I am doing practising.

Any way here is an update of my stats.

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
• Week 8 weight 65.0 Body fat 10.3%
• Week 9 weight 64.9
• Week 10 weight 62.9
• Week 11 weight 64.7
• Week 12 weight 61.9 Body fat 9.2%

I guess I can't complain on the results I have this week overall body weight is down after mucking up my program week before last. Any way with 3 weeks left to do (really only 2 and a half of dieting and training that counts) it is really the working part of pre contest preparation and it is where this should all come together.

[Rebel101]

Well here they are and all photos are never what you like them to be but I have three weeks to go and improve.

[Realtalk]

Looking good... Wonder what woulda looked like if didn't cheat on diet... Lol jk.

[Rebel101]

Looking good... Wonder what woulda looked like if didn't cheat on diet... Lol jk.

Thanks Realtalk I think I look small and smooth but thats just the effect of the diet.

Yes I wonder what I would have looked like if I had not stuffed around on my diet but I probably need to tell you the whole picture.

I am competing at the NABBA Whakatane Show in three weeks, another three weeks later I am doing the NZIFBB Hamilton Show, then providing I qualify 1 week late the NZIFBB Nationals, then another 3 weeks to the NABBA Nationals.

I will be able to improve from show to show, it is extremely hard to maintain a peak over 7 weeks and even over 3 weeks, I do not envy Aylmers job of controlling condition for a period like that. It will be easier to improve than to hold I think.

[Pseudonym]

Wow, that's a huge change from your before pics. I think you're looking bloody good for 3 weeks out, and if you can keep improving on that, by the time you get to NABBA Nationals you're going to be terrifying!

Keep it up.

[Gym rat]

I have also notice a huge improvement from your last set of progress photos to your current set of progress photos and keep up the very good work

[Rebel101]

Wow, that's a huge change from your before pics. I think you're looking bloody good for 3 weeks out, and if you can keep improving on that, by the time you get to NABBA Nationals you're going to be terrifying!

Keep it up.

Thanks Pseudo, there is a little work to be done yet just got to keep on track. I would settle for getting on the stage in as good a condition as Jo or Naera, they were awesome!

[Rebel101]

I have also notice a huge improvement from your last set of progress photos to your current set of progress photos and keep up the very good work

Thanks Gymrat I know you understand it is about keeping on the path just doing the work!

[Rebel101]

This is a week to be kept steady in training, just keep regular and on track making sure no injuries and sufficient recovery, shortly the excitement of competition soon will be here with all the planning it takes to get the final preparation done.

SUNDAY 18th:

PM : Hamstrings

• Straight leg deadlifts 5 sets 12 reps 60k 80k 80k 80k 80k
• Seated leg curls 4 sets 16 reps 25k
• Lying leg curls 4 sets 18 reps

Cardio 30 min cross trainer

MONDAY 19th :

AM : Posing practice

Cardio 60 min treadmill

PM : Chest

• Bench bb press 12 reps 20k 30k 40k 50k 50k 40k
• Incline db press 12 reps 15k 17.5k 17.5k 17.5k
• Flat flys 12 reps 15k 3 sets
• Cable crossovers 4 sets 16 reps
• Pec dec 4 sets 16 reps

Cardio 30 min cycle

TUESDAY 19th :

AM : Abdominals

• Abdominal machine 5 sets 12 reps 25 30 30 30 27.5 27.5
• Horizontal leg raise 4 sets 12.5k db
• Vertical leg lower 4 sets 8 reps
• Axeman 3 sets 16 reps

Cardio 60 min treadmill

PM : Back

• Warm Up wide grip pulldowns 3 sets
• Chin 4 sets 10 - 12 reps
• Hammer machine pulldowns 4 sets 12 reps
• T Bar rows 4 sets 10 - 12 reps
• Pullovers 4 sets 14 reps

WEDNESDAY 20th :

AM : Calves

• Seated calf raise 5 sets 40k 16 reps
• Standing calf raise 4 sets Stack + 80k 16 reps
• Hack squat calf raise 4 sets 195k 18 reps

Cardio 60 min treadmill

PM : Quads

• Squats 5 sets 20k 40k 60k 60k 60k 60k 14 reps
• Leg Press 4 sets 120k 16 reps
• Walking double lunges 3 sets 24 reps Bodyweight
• Leg extensions 4 sets 16 reps

Cardio 30 min cross trainer

THURSDAY 21st :

AM : Posing practice

Cardio 60 min treadmill

PM : Shoulders

• Db shoulder press 5 sets
• Dunbbell side raise 4 sets
• Machine press 4 sets
• Machine side raise 4 sets

FRIDAY 22nd :

AM : Abdominals

• Abdominal machine 5 sets 12 reps
• Horizontal leg raise 4 sets 12.5 k 12 reps
• Incline leg raise 4 sets
• Axeman 4 sets

Cardio 60 min treadmill

PM : Arms

• Seated db curl / dip supersetted 4 sets
•  Standing db curl / skull crusher supersetted 4 sets
• Heman / tricep pushdown suppersetted 4 sets

SATURDAY 23rd :

PM : Posing practice

 

[Flamer]

Looking really good Rebel!  Mean legs and abs.  I'm going to agree with Pseu - at 3 weeks out all depleted your looking great.  Will be keeping an eye on your progress in the nest couple of weeks, motivation for me!  *good*

 

[Rebel101]

Looking really good Rebel!  Mean legs and abs.  I'm going to agree with Pseu - at 3 weeks out all depleted your looking great.  Will be keeping an eye on your progress in the nest couple of weeks, motivation for me! 

 

Thanks Flamer, good to hear from you, hope your prep is going well I know its been cold down there.

Preparation all seems to be coming togther well, you know what it is like, all things have to be finished off in a sequence and until the whoe lot comes together you are never quite sure what the outcome will be. After 12 weeks of strict dieting with one exception I have not done too bad.

If all goes well Aylmer intends to feed me into the competitionwhich I have never done before so that will be a new experience. Maybe if progress is good in the next weeks I will post up some additional photos as time goes by.

[Flamer]

*sigh* I'd love to be "fed into a comp".  Yeah, it has been real cold.  Layers, lots and lots of layers.

Prep is going OK.  Few 100grams most days.  Slowly, but surely.  Getting real sick of egg whites though.

 

[Gym rat]

Yes it has been cold in Dunedin and in felt the cold right away when I got back to Dunedin. Lucky for me I am not having egg whites this time around. 

[Rebel101]

*sigh* I'd love to be "fed into a comp".  Yeah, it has been real cold.  Layers, lots and lots of layers.

Prep is going OK.  Few 100grams most days.  Slowly, but surely.  Getting real sick of egg whites though.

 

Just wondering Flamer are you making egg white omelettes?

[Flamer]

In the microwave.  I have this plastic double half moon thingee.  So, it makes two cresent halves that I sandwich spinach between.  And sometimes taco sauce if I'm over spinach & egg whites all plain.

 

[Rebel101]

In the microwave.  I have this plastic double half moon thingee.  So, it makes two cresent halves that I sandwich spinach between.  And sometimes taco sauce if I'm over spinach & egg whites all plain.

 

Here is an idea for you for something different, try putting some orange kumara in and give it a good sprinkle of cinnamon. This is a real treat for me, the cinnamon brings out the sweetness in the kumara and is a real change of taste.

[Rebel101]

Well another week down and another week closer to Whakatane competition.

• 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
• Week 8 weight 65.0 Body fat 10.3%
• Week 9 weight 64.9
• Week 10 weight 62.9
• Week 11 weight 64.7
• Week 12 weight 61.9 Body fat 9.2%
• Week 13 weight 61.5

 

 

 

[Rebel101]

SUNDAY 24th:

PM : Hamstrings

• Straight leg deadlifts 5 sets 12 reps 60k 80k 80k 80k 80k
• Seated leg curls 4 sets 16 reps 25k
• Lying leg curls 4 sets 18 reps

MONDAY 25th :

AM : Abdominal

• Abdominal machine 5 sets 12 reps
• Horizontal leg raise 4 sets 12.5k 12 reps
• Incline leg raise 4 sets 12 reps
• Axemand 4 sets 12 reps

Cardio 60 min treadmill

PM : Chest

• Incline bb press 4 sets 12 reps
• Bench press 4 sets 12 reps
• Cable cross over 4 sets 16 reps
• Pec dec 4 sets 16 reps
• Wide grip chest machine / chest press suppersetted 3 sets

Cardio 30 min cycle

TUESDAY 26th :

AM : Posing

Cardio 60 min treadmill

PM : Back

• Deadlifts 5 sets 12 reps
• Chins 4 sets 10 - 8 reps
• Wide grip pulldowns 4 sets 12 reps
• Pullovers 4 sets
• Machine row / machine pulldown supersetted 4 sets

WEDNESDAY 27th :

AM : Calves

• Seated calf raise 5 sets 16 reps
• Standing calf raise 4 sets 18 reps
• Hack squat machine calf raise 4 sets 18 reps

Cardio 60 min treadmill

PM : Quads

• Squats 6 sets 12 reps
• Walking lunges 6 sets 11 reps
• Leg extension / leg press / leg extension triset 4 sets

Cardio 30 min cross trainer

THURSDAY 28th :

Cardio 60 min treadmill

PM : Shoulders

• Smith machine press 5 sets 12 reps
• Machine press 4 sets 18 reps
• Rear delt machine 4 sets 18 reps
• Lateral side raises 4 sets 18 reps

FRIDAY 29th :

AM : Abdominals

• Abdominal machine 5 sets 12 reps
• Incline leg raise 4 sets
• Horizontal leg raise 4 sets 12.5 k 12 reps

Cardio 60 min treadmill

PM : Arms

• Barbell bicep curl / dips supersetted 4 sets
• Bicep chin ups / skull crushers superseted 4 sets
• Concentration curls / overhead db extensions supersetted 4 sets
• Cable curls / tricep pushdown supersetted 4 sets

SATURDAY 30th :

Day Off

[Rebel101]

Well another week done and dusted and now just 1 week to my first competition, so looking forward to it. Well over a year since I last competed and it will be good to see what I have acheived in the last 12 months.

• 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
• Week 8 weight 65.0 Body fat 10.3%
• Week 9 weight 64.9
• Week 10 weight 62.9
• Week 11 weight 64.7
• Week 12 weight 61.9 Body fat 9.2%
• Week 13 weight 61.5
• Week 14 weight 61.2

And oh no I lost my last bit of decent carbohydrates on Friday now I am down to 1000 calories sob sob heres my current diet:

• 8.30 am Egg white omelette (9) with tomato and onion
• 10.30 am 180 g salmon and salad
• 12.30 pm Egg white omelette (9) with tomato and onion
• 2.30 pm 140 g chicken and veges (cabbage, cauli, broccoli, and beans)
• 6.30 pm Egg white omelette (9) with tomato and onion

Lots to be done and considered this week.

• Tan to be done
• Waxing will be good to have done
• Drop sodium as low as possible Thursday and Friday
• Keep fluid intake up until Thursday and then drop
• Last day for leg training Sunday
• Lots of posing practice

I will make sure I get a weight check on Friday and body fat percentage done too so I can update my journal. And the pictures this week will come from the competition of course.

See on Facebook that htere are 60 competitors not a huge number so the morning and night shows should be over reasonably quick with some time for relaxation afterwards.

I like the last week of preparation as this is when all the magic really starts to happen and you can see it almost daily as the plan starts coming together.

[Rebel101]

The last week of training probably does not achieve much in the overall scheme of things it is just a matter of doing the yards, muscles are all pretty tired and energy levels at an all time low, its hard to imagine getting through the workouts.

SUNDAY 31st:

AM : Quads

• Squats 5 sets 12 reps 40k 60k 60k 60k 60k
• Leg Press 4 sets 18 reps120k
• Walking double lunges 4 sets 14 reps
• Leg extensions 4 sets 18 reps

Cardio 30 min cross trainer

MONDAY 1st:

AM : Hamstrings

• Seated leg curls 5 sets 20 reps 25k
• Lying leg curls 5 sets 18 reps

Cardio 60 min treadmill

PM : Chest

• Flat bench bb press 5 sets 12 reps
• Incline bb press 4 sets
• Incline flys 4 sets 12 reps
• Pec dec 4 sets 16 reps
• Cable crossover 4 sets 14 reps

Cardio 30 mins cycle

TUESDAY 2nd:

AM : Calves

• Seated calf raise 4 sets 16 reps 40k
• Standing calf raise 4 sets 18 reps stack +80k
• Hack squat calf raise 4 sets 18 reps 195k

Cardio 60 min treadmill

PM : Back

• Chins 4 sets 12 - 10 reps
• Cable Row 3 sets 14 reps
• Machine Row 4 sets 16 reps
• Close grip pulldown 4 sets 14 reps
• Machine pulldown 4 sets 16 reps
• Pullovers 4 sets 12 reps

WEDNESDAY 3rd :

AM : Abdominal

• Abdominal machine 5 sets 12 reps
• Horizontal leg raise 4 sets 12.5k 12 reps
• Incline leg raise 4 sets 12 reps

Cardio 60 min treadmill

PM : Shoulders

• Db side raises 4 sets 16 reps
• Machine side raises 4 sets 14 reps
• Rear deltoid machine 4 sets 18 reps
• Machine shoulder press 4 sets 16 reps
• Cable side raise 4 sets 12 reps

Cardio 30 min cycle

THURSDAY 4th :

PM : Arms

• Barbell curl / skull crusher supersetted 4 sets
• Bicep chin ups / dips supersetted 4 sets
• Cable curls / tricep pushdowns supersetted 6 sets

FRIDAY 5th :

Day Off

SATURDAY 6th :

Competition Day

 

[Rebel101]

I had forgotten how hard it is to get through this last week before competitions, my ability to concentrate at my desk has diminished, practicing posing is difficult as either I get cramps or simply are unable to contract the muscles fully before they fatigue.

On the other hand I am looking forward to being onstage and all the backstage camaradery between competitors, it is a shame I do not know anyone else who is competing.

Changes are starting to appear as the final weeks preparation is done, legs are shaping up better but sometimes I wonder whether it is the size of the muscles that are giving the appearance of definition. Is guess whatever I have another three weeks to take the definition further.

[Flamer]

Monday and Tuesday done with.  How are you feeling?  I'm pretty eager to hear how things go, I know you're going to nail it.  Wish I could be there to watch.