Countdown to next comp

[biggurl27]

9 days till comp

AM 1 hour Xtrainer

warm up 90 lunges - 30x3

PM back & bis

Deadlifts 50kgsx12, 60kgsx10 - 4 sets

Bent over BB row 50kgsx10 - 4 sets

Lat pull 70x12, 85x10, 100x10, 100x8

Seated Row 30x12, 35x10, 40x10, 45x10

DB Curls 10kgsx10 - 4 sets

Hamer Curls 10kgsx10, 7.5kgsx10 - 3 sets

Cables 18kgsx10 - 4 sets

Rope pulls 21kgsx10 - 4 sets

Bi Mach 40lbsx10 - 3 sets 30lbsx10 - 2 bit sore then

30 min Xtrainer

Food: 1/4 oats+3 egg whites+protein, 8 eggwhites with vege, 100gm kumara+100gm chicken+beans, 100gm chicken, 100gm chicken+beans, protein shake, 8 eggwhites+vege, protein shake

[poos_n_wees]

Cos it deserves to be brought onto this page too..

On a side note.. OMG @ the 90 lunge warmup :shock:

[biggurl27]

haha oh thanks for that poos! All I can see is my bad afro hair day hehe Yeah the 90 lunges everyday seem to be doing the bizzo

[biggurl27]

AM 30 min Xtrainer 30 min Treadmill - that was hard this morning

PM 25 mins Xtrainer

Warm up - 90 walking lunges 10kg dbs (30x3)

Shoulders

Mil Press 30kgsx10, 40kgsx10 - 3 sets

Shoulder Press 17.5kgsx10 - 4 sets

Lat Raise 7.5kgsx10 - 4 sets

Rear delts on seated row WG high dunno weight - 4 sets

DB rear delts 6kgsx10 - 4 sets

Didn't do any traps tonight, they were sore.

20 min Xtrainer to fin.

[biggurl27]

Comp next Saturday

AM 1 hour Xtrainer

Quick Lunchtime Legs

Squats 60kgsx12, 80kgsx10 - 3 sets

SLDLs 40kgsx12, 50kgsx10 - 3 sets

90 walking lunges with 10kg DBs (30x3)

Seated calves 5 pltsx20 - 2 had to dash

Tonight will go on the bike, posing and routine practice after my little ones have gone to bed.

Food: 1/4 cup oats+3 egg whites+protein, beans+100gm chicken x 3, dinner will be 8 egg whites then a protein shake

[Flamer]

Yipppeeee - \:D/ one week to go. There is light at the end of the tunnell!

[biggurl27]

AM 45 min Xtrainer

Chest & tris

H&S 20kgs either side x10 - 4 sets, 25kgsx10

22kg DB Pressx10, x9, x8, x8, x8

Cables can'te remember 17kgs I thinkx10 - 4 sets

Bench dips 15kgsx10, 20kgsx10, 30kgsx10 - x2

Tri Press 5 pltx12 - 4 sets

Ropes 2ptx15 - 4 sets

PM 1/2 hour bike

and stuff

[poos_n_wees]

The last week!

Any changes to the diet and training for the next couple of days?

[biggurl27]

Best bits are bold haha

Yeah no carbs from now till next Friday :?

Water 5 litres tomorrow/Monday, 3 litres Tues, 2 litres Wed/thurs, 500ml

Friday, sip day of comp.

Lots of supersets and drop set training this week till Thursday cardio 45AM, 30PM (was doing too much cardio loosing muscle you see), exfoliate everyday, stop sups Weds, Vanadyl only from then & diuretics.

Food is basically Sun-Thurs chicken 200/100/150/100/200/100gms+veg and 4-6 boiled egg whites M7, Friday kumara/chicken/banana/corn/peas/red wine, Comp day red wine banana/kumara/protein bar and stuff something with FAT for lunch yeah but sensible/ish

Still would like to be leaner :x

[poos_n_wees]

Don't worry 'bout a thing,

'Cause every little thing gonna be alright...

:grin:

You've done the hard yakka already, so (try not to!) stress this last week.. this is the fun part where everything comes together and you get to see and enjoy the fruits of your labour

I'm sure you look better/leaner than you think you do.. we're our own worst critics 'member!

Plan of attack looks intense :twisted: LMAO @ the bold bits.. go the red wine!

[TK3]

Is the red wine purely for the carbs? I have noticed others drink it as well.

Good luck with your week.

[biggurl27]

Red Wine assists with the dehydration process, vascularity and makes feel happier haha

[biggurl27]

Done over my 5 litres phew, lost count how many times i have gone to the chicken, toilet, had enough of that stuff, both actually! Boo hiss no carbs bites! Getting back on the bike now try and lean up these chubby legs

[Small]

not long to go now!!

bike bike bike

[biggurl27]

Bike and lunges doing the trick down 2mm on legs, bodyfat down, though weight up 1 kg since last Monday :shock: I am water loading over 5 litres per day at the moment so not bothered, just interesting to check it out. Will have a better indication on Thursday before carb load.

This week is all supersetting / drop sets and carb depleting/carb loading, water/sodium bla bla

Yesterday just did light weights + my AM/PM cardio / bit of posing/routine practice as usual.

Today AM 30mins on the Bike watching High 5 with the kids

Lunch Back & Shoulders

Warm up 90 walking lunges with 10kg DBs (30x3) SS with lat raises 6kgsx12 haha weird I know

Shoulder Press 10kgsx12 SS with Rear Delt DB 6kgsx12 - 4 sets

WG Seated Row Drop Set 35x12, 30x12, 25x12, 20x12 - no break

CG Seated Row Drop Set 35x12, 30x12, 25x12, 20x12 - no break

Lat Pull Down SS with Push Downs 4 sets no clue what the weight was

Tonight 45min Bike / posing / routine / abs

Food is chicken 100-200gm (850gms total per day spread out) & greens x 6 / 1 x 6 egg white. I start eating at 9am and finish at 9pm, eating every 2 hours so coping but have some low moments but mostly just mad

[jono]

nice work there BG.

:clap:

[poos_n_wees]

:ditto:

Only 5 more days!

[teamfatboy]

Heya BG, how u doin today? Counting the hours yet?

[biggurl27]

Tired, grumpy and hungry and probably some other dwarfs. Just counting the days. Got Thursday/Friday off work so I can practice however I still have my girls so that is hard work fitting everything in at the mo. Want to be leaner next time but have to work with what I got.

[Flamer]

Tired, grumpy and hungry and probably some other dwarfs. Just counting the days. Got Thursday/Friday off work so I can practice however I still have my girls so that is hard work fitting everything in at the mo. Want to be leaner next time but have to work with what I got.

LOL - very funny. Sorry BG, appealed to my sense of humour! Kudos to you havin kiddie food in the house and sticking to your diet - lesser folks (me!) wouldn't cope.

[teamfatboy]

:ditto: Wot Flamer said

You're doing great things, really focussed - I nearly ripped some clown a new one this morning (And I'm not dieting nearly as hard as you are!)

It'll all be worth it on the day!

[biggurl27]

I totally don't get what you mean TFB? :-s Not with it sorry.

Lunchtime Chest/Tris/Abs Supersets / Drop sets at lunch - from memory which aint the best and only just came back from the gym :?

17.5kg DB Pressx12 SS with 10kg Flys x12 - 4 sets

Tri Press Drop Set 7plt, 6, 5, 4, 3, 2 no break to

Ropes 2x12 x 5 30 second break between

Cables Drop 21kgsx12, 18,. 15, 12, whatever the 2 come after that

Dip Mach L5x12 - 5 sets 30 second break between

Chest & Tris screaming / sweating and sore

ABs side bendy things on a thingyx 25 - 4 times

Total Ab mach 30kgsx25 - 4 times

Thats it back at work now.

Will have to do the bike/posing/routine practice tonight but feel like hitting the sack right now.

Tomorrow is Hams/bis and Thursday total body drops & super sets, Friday rest, not really as will be practicing most of the day but eating bananas & kumara so hopefully I won't be such a grumpy pants. Speaking of pants the fly is permanently down and I don't care, too hard to remember this silly things!

Upside I have a babysitter and will be at the hairdressors tonight for 2 hours, god knows my afro needs it so will be looking spiffing on comp day :grin:

[teamfatboy]

I totally don't get what you mean TFB? :-s Not with it sorry.

Upside I have a babysitter and will be at the hairdressors tonight for 2 hours, god knows my afro needs it so will be looking spiffing on comp day :grin:

Some pencil-neck really pi$$ed me off this morning - and unusually for me I nearly ripped the little eejut to pieces, rather than just shrugging it off. Blame the carbs/fatigue/etc - I guess my point was "if I felt that way, then you're doing real well, given how hard-out you're going at the moment!"

Enjoy the pampering - I don't need no two hours at the hairdresser, two minutes with the Lemon Pledge and I'm polished and shiny-as! :grin:

[disasterpiece]

u should dye ur fro a bright color for the comp

[biggurl27]

Er no thanks, just platnium blonde as usual, little lighter/shorter than my avatar