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2007: The Year of the Badger
- Thread starter badgergrl
- Start date
badgergrl
New member
I've been MIA for a few days because I'm crazy busy as this semester is coming to an end.
Not to mention, I spent last night in the ER with a UTI. I let it go too long...oh it was painful.
All better now.
Did tris and quads in the gym tonight. Diet has been right on. I'm just too lazy to post it up.
Not to mention, I spent last night in the ER with a UTI. I let it go too long...oh it was painful.
All better now.
Did tris and quads in the gym tonight. Diet has been right on. I'm just too lazy to post it up.
badgergrl
New member
Diggin' up my log!
Well, I had originally planned on competing July 14th, but my progress has been stalled (as you'll see from my pics). I have done ZERO cardio in the last two months, and diet has just been so-so.
So, now I'm shooting for August 11th in Roakoke, VA. I've asked Shadow to help me prep for this, so here we go.......
Stats as of 5/12/07:
Height: 5'4.5"
Weight: 141.8
BF%: 22.97
http://tinypic.com/view.php?pic=4mv4gf9
http://tinypic.com/view.php?pic=4r92lxf
Well, I had originally planned on competing July 14th, but my progress has been stalled (as you'll see from my pics). I have done ZERO cardio in the last two months, and diet has just been so-so.
So, now I'm shooting for August 11th in Roakoke, VA. I've asked Shadow to help me prep for this, so here we go.......
Stats as of 5/12/07:
Height: 5'4.5"
Weight: 141.8
BF%: 22.97
http://tinypic.com/view.php?pic=4mv4gf9
http://tinypic.com/view.php?pic=4r92lxf
T
The Shadow
Guest
badgergrl said:
Couple of initial thoughts:
1 - you have a fantastic frame - that is a good thing
2 - you have an even distribution of bodyfat - that is a GREAT thing
Please (re)indicate for those who are following along if you are entering fitness, figure or bbing.
T
The Shadow
Guest
Baseline Diet:
Meal 1:
-Protein shake........
enough powder to cover 30 gram,s of protein....put this in 1.5 cups of nonfat/1% milk....one teaspoon creatine...same with glutamine powder
Take vitamins as well
Meal2:
-Handfull(1-1.5 Oz nuts)
-500 ml water
Meal 3:
-baby spinachleaves with 4-5 sliced strawberries and several bluberries....
-low cal dressing
-can of tuna
-a few crackers
-500 ml water
Meal 4(after weights)
-Same shake as meal one
Meal 5
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water
Supplements:
Glucorell-R is the r-ala:
ONE 200 mg ala with your two shakes and post-work out solid meal.
100 mg of the rala per 20-30 grams of carbs.
Creatine = 5 g (2x a day) with shake
L-Glutamine = 5 g (2x a day) with shake
Multi-vitamin
I do not want to add ANY ancillaries such as fat burners, clen, Yes, etc at this point.
The first two weeks are the most important is laying the proper foundation for the weeks to come. This involves zero-ing in on the metabolic rate sans supplemental support.
Baseline Training:
Monday Legs:
Squats - 3 sets of 6-8 - 6 TUT
Hacks - 3 sets - of 6-8 - 6 TUT
Lunges - 2 sets 12-15
Leg Curls - 2 sets 6-8 - 6 TUT
Stiff deads - 3 sets of 6-8 6 TUT
Seated Calf Raise - 4 sets 10-12 6 TUT
Tuesday Back:
Stiff Arm Pulldowns - 4 sets 6-8 6 TUT
Seated Rows - over hand grip - 3 sets of 6-8 - 4 TUT
Pulldowns to the BACK(ROPE ATTACHMENT) - 3 sets 0f 6-8 6 TUT
Hypers - 3 sets 6-8 - 4 TUT
Wednesday Chest:
Incline flyes 4 Sets 12-15 reps - 4 TUT
Incline DB Press 4 Sets 6-8 reps - 6 TUT
Cable Crossovers 4 Sets 12 - 15 reps - 6 TUT
Thursday Shoulders
Side Laterals - 3 sets 12-15 reps - 6 TUT
Upright rows - 3 sets - 8-10 reps - 4 TUT
Machine Press - 3 sets - 6-8 reps - 6 TUT
Front Laterals - 3 sets 10-12 Reps - 4 TUT
Friday Arms
Incline Curls - 4 sets 15-20 - 3 TUT
Pushdowns - 4 sets 15-20 - 3 TUT
Alternate Curls - 4 sets 15-20 reps - 3 TUT
Seated Dips - 4 sets 15-20 reps 3 TUT
ABS -- PICK TWO DAYS
DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET
DAY 2 - INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
CARDIO PLAN:
MON, WED, FRI
HIIT cardio
10 minute warmup
8 CYCLES of HIIT Cardio- 30 secs on the all-out portion and 60 seconds recovery. I recommend keeping the incline at 15 degress(or higher) throughout and using the speed as the stimulus. Use 4.0 mph as the recovery interval ans run up to 8.0 mph(hold on if needed) for the 30 second all out effort.
5-10 minute cool down.
This is only 12 minutes of actual "cardio".........but post up if your shins begin to ache.
BF% to be tested every 7-10 days by same technician, etc.
The cardio outline is what our cardio plan will build from.....
Meal 1:
-Protein shake........
enough powder to cover 30 gram,s of protein....put this in 1.5 cups of nonfat/1% milk....one teaspoon creatine...same with glutamine powder
Take vitamins as well
Meal2:
-Handfull(1-1.5 Oz nuts)
-500 ml water
Meal 3:
-baby spinachleaves with 4-5 sliced strawberries and several bluberries....
-low cal dressing
-can of tuna
-a few crackers
-500 ml water
Meal 4(after weights)
-Same shake as meal one
Meal 5
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water
Supplements:
Glucorell-R is the r-ala:
ONE 200 mg ala with your two shakes and post-work out solid meal.
100 mg of the rala per 20-30 grams of carbs.
Creatine = 5 g (2x a day) with shake
L-Glutamine = 5 g (2x a day) with shake
Multi-vitamin
I do not want to add ANY ancillaries such as fat burners, clen, Yes, etc at this point.
The first two weeks are the most important is laying the proper foundation for the weeks to come. This involves zero-ing in on the metabolic rate sans supplemental support.
Baseline Training:
Monday Legs:
Squats - 3 sets of 6-8 - 6 TUT
Hacks - 3 sets - of 6-8 - 6 TUT
Lunges - 2 sets 12-15
Leg Curls - 2 sets 6-8 - 6 TUT
Stiff deads - 3 sets of 6-8 6 TUT
Seated Calf Raise - 4 sets 10-12 6 TUT
Tuesday Back:
Stiff Arm Pulldowns - 4 sets 6-8 6 TUT
Seated Rows - over hand grip - 3 sets of 6-8 - 4 TUT
Pulldowns to the BACK(ROPE ATTACHMENT) - 3 sets 0f 6-8 6 TUT
Hypers - 3 sets 6-8 - 4 TUT
Wednesday Chest:
Incline flyes 4 Sets 12-15 reps - 4 TUT
Incline DB Press 4 Sets 6-8 reps - 6 TUT
Cable Crossovers 4 Sets 12 - 15 reps - 6 TUT
Thursday Shoulders
Side Laterals - 3 sets 12-15 reps - 6 TUT
Upright rows - 3 sets - 8-10 reps - 4 TUT
Machine Press - 3 sets - 6-8 reps - 6 TUT
Front Laterals - 3 sets 10-12 Reps - 4 TUT
Friday Arms
Incline Curls - 4 sets 15-20 - 3 TUT
Pushdowns - 4 sets 15-20 - 3 TUT
Alternate Curls - 4 sets 15-20 reps - 3 TUT
Seated Dips - 4 sets 15-20 reps 3 TUT
ABS -- PICK TWO DAYS
DAY 1 - SAME SUPERSET OF BICYCLES AND SCISSORS - 5 SETS OF 30 SECONDS EACH...SUPERSET
DAY 2 - INCLINE SIT UPS - 3 SETS 12-15 6 TUT
HYPER EXTENSIONS - 3 SETS OF 12-15 6 TUT
HANGING LEG RAISES - 3 SETS 12-15 6 TUT
CARDIO PLAN:
MON, WED, FRI
HIIT cardio
10 minute warmup
8 CYCLES of HIIT Cardio- 30 secs on the all-out portion and 60 seconds recovery. I recommend keeping the incline at 15 degress(or higher) throughout and using the speed as the stimulus. Use 4.0 mph as the recovery interval ans run up to 8.0 mph(hold on if needed) for the 30 second all out effort.
5-10 minute cool down.
This is only 12 minutes of actual "cardio".........but post up if your shins begin to ache.
BF% to be tested every 7-10 days by same technician, etc.
The cardio outline is what our cardio plan will build from.....
J
jenscats5
Guest
badgergrl said:
Hey there BG!! Good luck on your prep - you're in good hands!BTW - I'm finally catching up to you - I pressed the 50lb DBs recently!!
T
The Shadow
Guest
badgergrl said:
Yes.....cashews, peanuts(even peanut butter is fine)
Yes - walking lunges with dbs or a bb...which ever suits you better....imo - dbs seems to help with lateral balance...kind of like a tight rope walker with his pole.
am on empty is far superior to PWO on cardio.
Trying to mold lifting and cardio together into one session is where a lot of competitors make their biggest mistake.
The point of precontest trainig is to:
1 - lose fat
2 - build or at least maintain lbm
you cannt accomplish BOTH of those ends in ONE session per day
