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Amore's 1st Figure Comp. Prep
- Thread starter amore
- Start date
Sassy69
New member
Especially if you haven't done exercises / activities to develop that area, it is a "pain in the ass".... Its a lagging part for me as I did lots of quad development via leg press, etc. but my DL's & Squats were always weak. This last time around I incorporated the following literally every day, regardless of whatever was the muscle group to be trained:
- 5 min cardio warmup
- 4 x 40 steps w/ 0-25 lb dumbbells (depends on the size of the upcoming workout & my conditioning -- increase the weights after a few weeks of doing these)
- 4 x 30 step-ups w/ 0-25 lb DBs (same progression on the weights)
- 4 x 25 "sissy squats" -- these are the motion of a good form squat but no bar but repeated fairly quickly -- i.e. not a slow full squat but rather more aerobic but still good form. Then can add weight by holding a plate 10-45 lb for each set.
- 5 min cardio warmup
- 4 x 40 steps w/ 0-25 lb dumbbells (depends on the size of the upcoming workout & my conditioning -- increase the weights after a few weeks of doing these)
- 4 x 30 step-ups w/ 0-25 lb DBs (same progression on the weights)
- 4 x 25 "sissy squats" -- these are the motion of a good form squat but no bar but repeated fairly quickly -- i.e. not a slow full squat but rather more aerobic but still good form. Then can add weight by holding a plate 10-45 lb for each set.
;-)
4-12
I slept a lot today. Could not get to sleep until about 3 am though.. then slept until 10:30 am... And again from about 2:30-5:30. Met with the trainer today and she planned out a diet and training routine for me for the next 2-3 weeks. I verified with her that she competed 14 times in her life and placed 2nd or 3rd in almost all of them.
So here's the plan:
Basically similar foods daily:
Meal 1
Meat/protein
Fiber supp
Vitamin/mineral supp
Water
Meal 2
1/2 serving protein or about 15g protein
water
Meal 3
Meat 3-4 oz
2 cups torn lettuce or spinach
2 tbsp low fat dressing
water (2 glasses w/ all meals)
Meal 4
1/2 serving protein or 15g protein
water
Meal 5
1x meat - 3-4 oz
2 cups lettuce or spinach
fiber
vitamin and mineral
water
This sums up to daily:
80-95g protein
less than 50g carbs
30g fat
This is the low carb day.. She is yet to get me the "higher carb day diet." About 150g carbs a day I think. It will be carb cycling. I forget how many days low how many high so i have to ask her.
Training:
Cardio 5-6 days per week
45 min-1 hr consecutive
Treadmill:
Warmup
Then:
Incline 4, speed 3.0, 4 min
Incline 8, speed 3.2, 7 min
Incline 10, speed 2.8, 7 min
Incline 8, speed 3.2, 7 min
Incline 4, speed 3.0, 7 min
Cool down incline 0, 3.0 speed 10 min
WORKOUT:
Day 1 high carbs
Supersets
Squats 4x15-20 reps
Standing BB curl 4x15 3 grips - wide, med, elbows tucked
Flat BB Bench Press 4x15
Skull crushers 4x15
Shoulder BB or DB press 4x15
Day 2 high carbs
Close grip pulldowns 4x15
Seated row 4x15
Low back raise 4x15
Calf raise 4x15
Abs:
Knee ups 4x20
Reverse crunches 4x20
Crunches 4x20
DB Crunches 4x20
Day 3 start low carbs
Rest
NO CARDIO
Day 4 low carbs?
Supersets
DB Calf/squats slow speed 4x12
DB Press 4x8-12 lbsx15
DB Curl 4x8-12 lbsx15
DB tri kickbacks 4x5-8 lbsx15
DB chest flye 4x8-15 lbsx15 reps
ABS
Day 5 low carbs?
Calf exercise
Abs
Ball exercises
Day 6 high carbs?
Lunges 4 sets walking
Rear delts - bent over lateralls superset w/ upright row 4 sets
Push ups superset with DB incline press 4 sets
Bench dips super set with tri-extensions 4 sets
Biceps 21s -- 7/7/7 reps -- different grips
Day 7 low carbs?
Rest
Repeat cycle..
Hmm... Any opinions?
4-12
I slept a lot today. Could not get to sleep until about 3 am though.. then slept until 10:30 am... And again from about 2:30-5:30. Met with the trainer today and she planned out a diet and training routine for me for the next 2-3 weeks. I verified with her that she competed 14 times in her life and placed 2nd or 3rd in almost all of them.
So here's the plan:
Basically similar foods daily:
Meal 1
Meat/protein
Fiber supp
Vitamin/mineral supp
Water
Meal 2
1/2 serving protein or about 15g protein
water
Meal 3
Meat 3-4 oz
2 cups torn lettuce or spinach
2 tbsp low fat dressing
water (2 glasses w/ all meals)
Meal 4
1/2 serving protein or 15g protein
water
Meal 5
1x meat - 3-4 oz
2 cups lettuce or spinach
fiber
vitamin and mineral
water
This sums up to daily:
80-95g protein
less than 50g carbs
30g fat
This is the low carb day.. She is yet to get me the "higher carb day diet." About 150g carbs a day I think. It will be carb cycling. I forget how many days low how many high so i have to ask her.
Training:
Cardio 5-6 days per week
45 min-1 hr consecutive
Treadmill:
Warmup
Then:
Incline 4, speed 3.0, 4 min
Incline 8, speed 3.2, 7 min
Incline 10, speed 2.8, 7 min
Incline 8, speed 3.2, 7 min
Incline 4, speed 3.0, 7 min
Cool down incline 0, 3.0 speed 10 min
WORKOUT:
Day 1 high carbs
Supersets
Squats 4x15-20 reps
Standing BB curl 4x15 3 grips - wide, med, elbows tucked
Flat BB Bench Press 4x15
Skull crushers 4x15
Shoulder BB or DB press 4x15
Day 2 high carbs
Close grip pulldowns 4x15
Seated row 4x15
Low back raise 4x15
Calf raise 4x15
Abs:
Knee ups 4x20
Reverse crunches 4x20
Crunches 4x20
DB Crunches 4x20
Day 3 start low carbs
Rest
NO CARDIO
Day 4 low carbs?
Supersets
DB Calf/squats slow speed 4x12
DB Press 4x8-12 lbsx15
DB Curl 4x8-12 lbsx15
DB tri kickbacks 4x5-8 lbsx15
DB chest flye 4x8-15 lbsx15 reps
ABS
Day 5 low carbs?
Calf exercise
Abs
Ball exercises
Day 6 high carbs?
Lunges 4 sets walking
Rear delts - bent over lateralls superset w/ upright row 4 sets
Push ups superset with DB incline press 4 sets
Bench dips super set with tri-extensions 4 sets
Biceps 21s -- 7/7/7 reps -- different grips
Day 7 low carbs?
Rest
Repeat cycle..
Hmm... Any opinions?
4-12
About 200g carbs for the day - i finished all the bad foods,
About 1800-1900 cals for the day
over 100g protein
4-13
Meal 1
5 egg whites
muscle milk
thermogenic - thermorex
yerba mate caffeine tea
efas
fiber supplement
water 2x
Meal 2
tilapia
muscle milk
broccoli
egg white (1)
water 2x
Meal 3
glucorell r
tilapia
lettuce
vinaigrette dressing
water
fiber
workout:
1 hr cardio
rest from weights
Meal 4
muscle provider protein - beverly international
water 2x
efas
Meal 5
tilapia
ultimate muscle protein bev int'l
broccoli
benefiber
water
4-12 totals:
912 cals, 28g fat, 54g carbs, 105g protein
About 200g carbs for the day - i finished all the bad foods,
About 1800-1900 cals for the day
over 100g protein
4-13
Meal 1
5 egg whites
muscle milk
thermogenic - thermorex
yerba mate caffeine tea
efas
fiber supplement
water 2x
Meal 2
tilapia
muscle milk
broccoli
egg white (1)
water 2x
Meal 3
glucorell r
tilapia
lettuce
vinaigrette dressing
water
fiber
workout:
1 hr cardio
rest from weights
Meal 4
muscle provider protein - beverly international
water 2x
efas
Meal 5
tilapia
ultimate muscle protein bev int'l
broccoli
benefiber
water
4-12 totals:
912 cals, 28g fat, 54g carbs, 105g protein
S
scorpiogirl
Guest
Hmmmm, I'm seeing a definite "inadequate protein" trend here. 1 gram per lb of bodyweight - remember? I also don't think it would be benefical to go above 200 grams of carbs on any given day until you lean out a little bit more. In fact, I would stay BELOW 150.
So the program you posted was given to you by your trainer? If she's done competitions and used this training program - and diet, give it a shot and see how it works for you. Give it at least 4 weeks or so to truly see if you're moving in the right direction.
When you do your SLDL's, keep your knees slightly bent - not so much that you can't feel the stretch at the bottom of the rep though. Does that make sense? Locking out/hyperextending your knees can cause SERIOUS damage. Word of caution, don't EVER lock out knees OR elbows.
So the program you posted was given to you by your trainer? If she's done competitions and used this training program - and diet, give it a shot and see how it works for you. Give it at least 4 weeks or so to truly see if you're moving in the right direction.
When you do your SLDL's, keep your knees slightly bent - not so much that you can't feel the stretch at the bottom of the rep though. Does that make sense? Locking out/hyperextending your knees can cause SERIOUS damage. Word of caution, don't EVER lock out knees OR elbows.
