Training for size between competitions......

[Rebel101]

Just being real, thats what it takes for a female, do you want me to sugar coat it for the social media? Hehehehe

And they try and say that bodybuilders are not athletes!

is there any point where you think it may not be worth it? like prep:life balance must get pretty shitty etc do you have a family? they would need to be pretty supportive i guess. also guess its not year round so allg. fascinating anyway lol

Intredasting is how I would describe it.

Getting lean enough to compete seems pointless to me unless you had an amazing physique. Dont get what the point is of a person getting super lean and putting fake tan on when they have a shit physique with f*ck all muscle or shit muscle shape

I guess there is always a hope even if it is remote that on the day of the competition your physique is better than anyone else who turns up to compete.

But most of all a bodybuilder looks to answer the question "have I improved my physique" because at the end of the day if you have improved your health, your physique, your quality of life then it is worth every minute of effort.

[Rebel101]

Except from what ive seen rebel is bigger than most guys.

I doubt that. And my post wasnt aimed at rebel. Just at maccaz comment.

Understood.

[FellowshipOfTheRon]

wait, bodybuilders care about health now?  

[Rebel101]

Todays training

AM

Off

PM

Quads

- Leg extensions 5 sets 16 reps various weights

- Squats 5 sets 60k, 80k, 80k, 80k, 80k 12 -10 reps

- Bulgarian squats 3 sets 40k 12 reps

- Leg press / body weight squats supersetted (each one to failure)

Hahahahaha every time I think I have it sorted just watch, my trainer comes along and up ends me.

Now after just outlining my cardio plan I have to bring in TABATA whatever that means, watch this space...........

[Rebel101]

wait, bodybuilders care about health now?

Don't know about others but yes I do!

[Rebel101]

Okay almost the end of another week and looking forward to weekend.

Training for Thursday

AM

Cardio 30 mins Tabata / 30 mins treadmill

PM

Shoulders

- Smith machine press 5 sets 12 reps

- Db shoulder press 4 sets 12 reps 17.5k

- Single arm shoulder press 4 sets 12 reps 7.5k

- Machine side raise 4 sets 16 reps 100lb

- Machine rear delt 5 sets 16 reps 90lb

Just found out that I will be forced to enter competition 2 weeks earlier than anticipated in order to get selection for overseas competition. This really alters the dynamics of my diet plan, a bit of a shock as I just lost 2 weeks of diet time effectively OMG!!!!!

[Rebel101]

Hmmm Friday....

Loads of work to get done now I have more limited time!

AM Training

Cardio 20 min stepper / 35 min treadmill

PM Training

Arms

- Bicep chin ups / dips supersettted 5 sets 12 reps

- Concentration curls / overhead tricep extensions supersetted 4 sets 12 reps

- Hemans / smith machine tricep extensions supersetted 4 sets

- Bicep curls / lying tricep extensions supersetted continuous no break for 3 sets to failure on each movement

Oh those arms are a killer......

[Rebel101]

Well must say another week down and going forwards nothing but more and harder work now.

Saturday training:

AM

Hamstring

- straight leg deadlift 5 sets 12 reps 60k, 70k, 70k, 70k, 70k

- seated leg curl 4 sets 16 reps + half reps to failure each set

- lying leg curl 4 sets 16 reps + half reps to failure

Cardio 3 sets tabata / 40 min crosstrainer / 20 min stepper

PM

1 hr walking the dog

Beautiful summer weather today great for getting out and enjoying fresh air.

[Rebel101]

Sunday training:

AM

Abdominal

- abd machine 7 sets 12 reps 20k, 25k, 30k, 35k, 40k, 40k, 35k

- weighted horizontal leg raises 4 sets 12 reps 10k

- abd reverse crunch 4 sets 11 reps

- vertical leg raises 4 sets 16 reps

Cardio 20 min rower, 20 min cycle, 10 min treadmill

PM

Walk the dog on the beach 1 hr 15 min

It was just a beautiful day at the beach and dog does so love getting out and running.

[Rebel101]

Well another week down, and generally things tracking along nicely.

Week 0 weight 76.4

Week 1 weight 73.9

Week 2 weight 73.0

Week 3 weight 71.4

Week 4 weight 70.0

Its always a challenge to manage the amount of cardio and caloric intake to maintain a steady weight loss that does not compromise muscle size.

Anyway seem to be coping without any stress atm.

[Rebel101]

Public holiday today so an opportunity to catch up on some work uninterupted, but gym has shortened hours so have to fit in around that.

Training for Monday:

AM

Chest

- incline bench db press 6 sets 12 reps 15k 17.5k, 20k, 22.5k, 22.5k, 20k

- flat db press 4 sets 12 reps 20k, 22.5k, 22.5k, 20k

- incline flys 4 sets 14 reps 10k

- pec dec 4 sets 14 reps 90k

Cardio 20 min stepper, 20 min crosstrainer

PM

Walk the dog on beach

Well done to 9 weeks to go now, bikini to organise, music and routine to think of also.

[Hu Gh]

Public holiday today so an opportunity to catch up on some work uninterupted, but gym has shortened hours so have to fit in around that.

Training for Monday:

AM

Chest

- incline bench db press 6 sets 12 reps 15k 17.5k, 20k, 22.5k, 22.5k, 20k

- flat db press 4 sets 12 reps 20k, 22.5k, 22.5k, 20k

- incline flys 4 sets 14 reps 10k

- pec dec 4 sets 14 reps 90k

Cardio 20 min stepper, 20 min crosstrainer

PM

Walk the dog on beach

Well done to 9 weeks to go now, bikini to organise, music and routine to think of also.

But who was walking who?

[Rebel101]

Public holiday today so an opportunity to catch up on some work uninterupted, but gym has shortened hours so have to fit in around that.

Training for Monday:

AM

Chest

- incline bench db press 6 sets 12 reps 15k 17.5k, 20k, 22.5k, 22.5k, 20k

- flat db press 4 sets 12 reps 20k, 22.5k, 22.5k, 20k

- incline flys 4 sets 14 reps 10k

- pec dec 4 sets 14 reps 90k

Cardio 20 min stepper, 20 min crosstrainer

PM

Walk the dog on beach

Well done to 9 weeks to go now, bikini to organise, music and routine to think of also.

But who was walking who?

Now there is a good question, I would like to think I was walking him but not so sure about that, there's just so many other dogs to say hello to!

[Rebel101]

Always try to do at least the basic requirements but gee whiz last night I was super hungry, just had to walk away from the kitchen.

Tuesday training

AM

Cardio 20 stepper, 40 treadmill

PM

Back

- deadlifts 5 sets 10 reps 60k, 80k, 100k, 120k, 120k

- cable rows 4 sets 16 reps

- close grip pulldowns 4 sets 14 reps

- pullovers 4 sets 16 reps

- machine pulldowns / machine rows supersetted 4 sets 16 reps

- wide grip pulldowns 4 sets 20 reps

Cardio 30 mins cycle interval style

Hard workout tonight volume training at its best

[Rebel101]

Well I guess all is revealed in results and yesterday was one of my more difficult days for sure.

Wednesday training:

AM

Cardio 60 min treadmill

PM

Quad

- squat hi rep day 60k, Set 1 30 reps, set 2, 24 rep, set 3 16 rep

- leg press / leg extension / leg press triset 16 reps 3 sets

- bulgarian squat / high leg pushdown supersetted 4 sets 15 reps

- walking lunges 2 sets 1 with 12k db 14 reps, 1 with body weight 28 reps

Cardio 20 min cycle interval style

Well the problem with yesterday was my body fat was measured at 17.2% a drop of only 1.7% in 2 weeks. After all the hard work and diet I felt this was not enough and did not indicate the level of progression to get me to competition time at the right body fat. Major tantrum here which Aylmer was very patient with!

In fact it was telling me I need to lose another 7.2% to get down to 10% bf. This would mean a weight loss of 11.5k which would place me at 57k at 10%, I regarded this as unacceptable as the body fat would still be too high at 10%.

However, what I have had to come to terms with is that currently we are using the mens scale (as I tend to carry more bf around my waist) to assess my body fat and yet my measurements are taken at the wrong places. So all things being equal the bf assessment is less than accurate and will not be entirely representative of my conditioning. As hard as this has been for me to accept I must acknowledge that the bf level is not as important as the relative measurement to the last time it was taken and that to lose 1.7% in 2 weeks is acceptable.

Anyway now I have decided that I just need to stick to my plan and move on!

[Pseudonym]

Major tantrum here which Aylmer was very patient with!

Yeah, I can just see that smirk of his now...

 

But as you say, it's the difference between numbers that matters, not the numbers themselves.

[Rebel101]

Ahhhhh the almost the end of another week, and consistency does pay off!

Training for Thursday:

AM

Cardio 20 mins stepper / 40 mins treadmill

PM

Shoulders

- Smith machine shoulder press 5 sets 12 reps

- Db shoulder press 4 sets 17.5k db 12 reps

- Machine single arm press 4 sets 7.5k

- Side raise machine 4 sets 12 reps 100lb

- rear delt machine 4 sets 18 reps 90lb

Cardio 20 min rower

Body felt really shocked this am very typical of hard Wednesday training day with quads and cardio following. An unexpected weight drop of 0.7k also probably made the day tougher as clearly a great deal of energy consumed probably also affected the fluid balance levels.

[Rebel101]

The end of another week and none too soon either.

Friday training:

AM

Cardio 20 min stepper / 40 treadmill

PM

Arms

- bicep chin up 12 reps / dips 4 reps supersetted 4 sets

- Barbell curl 16 reps 36k / close grip bench press 12 reps 40k supersetted 4 sets

- Hemans 14 reps / skull crushers 12 reps 36k supersetted 3 sets

- Machine bicep curls 12 reps / machine tricep extension 12 reps supersetted 3 sets

- Concentration curls 12 reps 8k db / Incline tricep extensions 12 reps supersetted 2 sets

Good to have the evening workout over and done with then rest time.

[Rebel101]

Once again it nice to have a weekend to chill and be able to take time to workout in.

Saturday training:

AM

Hamstrings

- straight leg deadlift 5 sets 14 reps 60k

- seated leg curl 4 sets 20 reps 30k

- lying leg curl 4 sets 16 reps various weights

Cardio 40 min crosstrainer / 20 min rower

PM

Walk the dog 1 hr

[Rebel101]

Well another week down, 8 weeks to competition.

Week 0 weight 76.4

Week 1 weight 73.9

Week 2 weight 73.0

Week 3 weight 71.4

Week 4 weight 70.0

Week 5 weight 68.1

Moving toward target.