June competition preparation..

[Thandie]

106.8lbs

Changed my training program again and hoping to start cutting soon. Droped my carbs 25g a day. That will make it 125g of carbs a day and on the weekends 200g, which scares me, but I know that's what I need to do or I'll carb deplete too soon.

This is a 3 day workout. Monday, Wednesday, Friday. Cardio 3 days this week since I'll be busy this weekend. I'm hoping to increase it to 5 days next week.

Day 1 Chest & Shoulder
Exercise Sets Rep Counts
Decline Bench (DB) 3 warm up sets whatever you want x 3
(pretty shallow angle here) 4 work sets 25, 25, 30, 10

Incline DB Fly 4 work sets 10, 20, 20, 10

Incline DB Press 4 work sets 12, 10, 15, 15
superset
DB Lateral Raise 4 work sets 12, 10, 10, 20


DB Upright Row 3 work sets 12, 25, 10

Skullcrushers (flat bench) 4 work sets 15, 20, 10, 6

Triceps Cable Extensions 4 work sets 30, 30, 30, 30

 

[Bikini Mod]

I'd love to have some swede/Rutubaga!! We don't have that, but it sounds delicious. I love sweets! The idea of eating something very sweet that's good for me is very appealing..

Back in the day I LIVED on a puree I made of steamed broccoli and butternut squash. Goodness all the chewing from the tuna and chicken made my jaw so damned soar that it was nice to not have to chew something for a change! I would actually cut the cooked chicken into cubes and throw it in to the puree. Yea, babyfood, gross, but when you eat THAT MUCH protein and you crave sweets meals like this were like a desert... and would bring me soooooooooo much pleasure.

Yea, I'm strange. LOL

 

[Tatyana]

I think we all eat weird stuff when dieting, however, some of the bits I have heard other women eat I thought were yummy.

I am looking for spagetti squash right now.

Thandie, how many weeks till your next comp?

 

[Bikini Mod]

Spaghetti squash = THE YUM. I found the combination of the butternut suash and broccolli to be sweeter though.

 

[Thandie]

Spagetty squash is yummy!
My new thing now is roasted Zuchini with garlic. Cut in small pieces, olive(very little, of course) oil and garlic. It's sooo good.

106.6lbs
Did legs and 30 minutes cardio. Don't think I can jump rope this week. I have a long weekend where I'll probably sleep only 4 hours or so and jumping really kills me.
I need OneBreath's help here. Any tips for when I come back to jump next week? I'm very consistent, but this week I'm just afraid to over do it..

Day #2: Legs
Exercise Sets Rep Counts
Leg Press 3 warm up sets whatever you want x 3
5 work sets 15, 12, 10, 8, 6. One more set of 6 is optional.

Walking Lunges 4 work sets 15 (steps each leg)

Leg Curl (prone or seated) 5 work sets 15, 12, 8, 6, 6

Leg Extension 5 work sets 15, 12, 8, 6, 6
superset
Walking Lunges 3 work sets 12 steps each leg each way. Be prepared to fall. Stay safe.

 

[Bikini Mod]

You know something... I think I am going to buy a jump rope today.

 

[Thandie]

You know something... I think I am going to buy a jump rope today.

Before you do. Get the Buddy Lee Junior rope. www.buddylee.com.

It's an awesome workout, but it will kick your ass. I got intructions from OneBreath as to how to do it effectively. A good way to work yourself into great endurance. I like to get a kick ass workout..

 

[Bikini Mod]

Before you do. Get the Buddy Lee Junior rope. www.buddylee.com.

It's an awesome workout, but it will kick your ass. I got intructions from OneBreath as to how to do it effectively. A good way to work yourself into great endurance. I like to get a kick ass workout..

This is what comes up when you click on the link:

http://www.lee.com/catalog/Womens#

 

[Thandie]

This is what comes up when you click on the link:

http://www.lee.com/catalog/Womens#

once I get to a pc, I'll check the website again. I'm responding from my iPhone
And don't know if this is coming out ok.

BTW, Tatyana I have 6 1/2 weeks to comp. It's September 20th.

 

[OneBreath]

Spagetty squash is yummy!
My new thing now is roasted Zuccini with garlic. Cut in small pieces, olive(very little, of course) oil and garlic. It's sooo good.

106.6lbs
Did legs and 30 minutes cardio. Don't think I can jump rope this week. I have a long weekend where I'll probably sleep only 4 hours or so and jumping really kills me.
I need OneBreath's help here. Any tips for when I come back to jump next week? I'm very consistent, but this week I'm just afraid to over do it..

Day #2: Legs
Exercise Sets Rep Counts
Leg Press 3 warm up sets whatever you want x 3
5 work sets 15, 12, 10, 8, 6. One more set of 6 is optional.

Walking Lunges 4 work sets 15 (steps each leg)

Leg Curl (prone or seated) 5 work sets 15, 12, 8, 6, 6

Leg Extension 5 work sets 15, 12, 8, 6, 6
superset
Walking Lunges 3 work sets 12 steps each leg each way. Be prepared to fall. Stay safe.

Definitely don't overdue it. Your body is still adjusting and its a critical time.

When you start again next week move back up slowly. If you have to, start with a straight tabata of 20 seconds jumping slowly / 10 seconds rest for 8 rounds (just 4 minutes). Depending on how you feel after that, go back to your established routine. Don't try to increase your work time / decrease rest time / increase # of rounds for the first 2 sessions.

good luck and try to get as much rest as possible this weekend. hang in there!