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Short1 - Bodybuilding Competition Log
- Thread starter the-short-one
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treilin said:You look awesome girl!!! You are going to do so well!!!!
thank you! Your chili thing worked!
plus - it tastes good and makes me drink more water.
Sassy69 said:
I took one for you. The light here is better than at the house - not so yellow. Shows my tan better.
Sassy69
New member
Another thing you might want to try is some side / ab poses -- lots of ways you can do them - could transition out of a side chest, pull your leading arm (the front one) over your face, over your head, leave it behind your head, make sure you are still standing very upright (not hunched over) and do the same thing w/ the 'vacuum' on your obliques, keep your leg in the side chest pose.
You can also transition out of the std abs & thighs to a left & right oblique pose as well -- these are things you can do when they call out the mandatories instead of just stnading there grunting in the std abs & thighs -- do the required pose, make sure you hold it for a good 3-5 seconds and then you can do a quick transition out into an oblique pose -- just somethign to play w/. The more little transitions you have in your arsenal (once you've completed the std pose), the more you have that allows you to show off your assets as well as draw the audience attention because everyone else will be holding the one pose for several seconds, and you have some movement.
But all these w/ the caveat that they may also call out the mandtories quickly - some people who go for the big dramatic set up say for a side chest or something before they actually hit the pose may be running a little behind the pace the judges go at.
Soon, I'd suggest you have Jeff or someone at your gym call out your mandatories just as if you were on stage so you are used to it.
e.g.
OK ladies - women's middle weights to the stage
*everyone files out & lines up -- -make sure you have your own "space" and you aren't crowded to the side by anyone. Also see if you can sort of check where the lighting is good & grab that spot. You migth also have Jeff, at the morning show, or if he can see the stage and then come back -- give you an idea of where the lighting is the best & the worst so when you do your 60 sec & 90 sec routines you set youself in the best lighting. Come out, face front, set yourself in a tight relaxed stance, look at the judges ... make eye contact ...but don't stare at them... smile up to the audience and stand ready. *
Front Double Bicep
*bam! hit it, chin up, head up, smile!*
... and Relax.
* return back to tight relaxed stance -- note that if you make like you are grabbing the floor w/ your toes you can get some great flexing goign in your quads -- make sure you expose that sort of stuff during the relaxed pose but not actually look like you are holding a pose*
Front Lat Spread (they may or may not call this)
* hit it, face up, chin up, smile*
.. and Relax
* back to front relaxed pose *
Side Chest, your favorite side
*nice transition to the side, hit your pose, bring it around and show the whole row of judges & audience -- rotate from the waist, make eye contact w/ the judges & smile so your look is saying 'Yep, this is what you came here for - check out my shit!"
.. and Relax.
*return to front relaxed pose*
Side Tricep, your favorite side
* again, nice transition to the side, hit your pose bring it around for everyone to see those delt striations. Side tri you can rotate both from your waist as well as your shoulder rolling front to back if you want - try it & see how it looks - again you want to give every judge a full front view of what you brought, smile & look like you own the stage*
... and Relax.
*return to front relaxed pose, head up, chin up, smile. You'll probably be sweating right now. Its tough holding those poses so don't forget to breathe, but also make sure your torso is long and lean all the time, abs tight, side shots sit down on your bent leg to get the hammies to pop.*
OK Ladies, turn to the rear, Back Double Bicep
*Nice transition to the rear , don't just turn around -- but nice smooth transition -- you are in control & not hurried, set your rear leg, make sure to sit down on it again to get the most out of the hammy, bam! hit that pose, head up --- remember just cuz you're facing away from the audience doens't mean you need to look down -- elbows forward a little -- here since you aren't facing the audience you can strain it a little *
... and Relax.
* Return to a front relaxed stance. They may tell you that you can stay facing rear - sometimes its confusing to know what to anticipate between poses -- but just listen, and don't freak out if you turn around & they say not to -- just stay relaxed and don't rush anything. Use your relaxed poses to let your muscles relax if they are startign to cramp up or to catch your breath. *
Rear Lat Spread
* set your back leg, pull out those lats! Head up, chin up, they're still watching you! *
... and Relax.
* Return to front relaxed pose - nothing more to be done facing the back of the stage. You're almost done w/ mandatories! *
Abs & Thighs
* If you have it right now, just do it the way you know it works. When you are evacuating your diaphragm remember to keep smiling so you don't make grunt face or blow face. Keep your head up, stretch your torso so the abs are all exposed, stand tall, keep blowing out everything you have but not really fast so you have no air left to work w/ while you hold it. This is also a great time to do the quad shake if you have the meat for it -- loose wiggle, BAM! Lock out and hit the abs. And you know when the abs are there - you look up & smile like "Eat that buddy!" Here you can also do a little oblique squeeze too if you want -- work on that if you've figured out a good way to do a little transition into these --- I just can't think of a good example right now... You can also switch legs if you want and hit the lock & abs again *
.... and Relax.
* this pose is particularly tapping because you just blew out all your air, so don't pass out or anything and try to not start huffing when you hit the relaxed pose again*
And thank you ladies.
* I'd suggest acknowledging the judges w/a little 'tip o' the hat' sort of gesture, could smile and wave as you go off stage -- turn and head off stage, don't forget to keep walking w/ tight abs, shoulders back, head up ... Make sure you are heading to the correct side of the stage - sometimes you return from where you came on stage, sometimes you exit to the other side of the stage. There will usually be a backstage expeditor who will help direct you - so if you don't catch what the announcer said -- you can probably look to the sides and see if anyone is directing traffic on the edge of the stage.*
Pace yourself, make sure you hold the poses tight for at least 3 seconds but listen to get a feel for how fast the calls are made. Look or listen for your fans in the crowd -- makes you smile a lot easier while you are up there about ready to start freakign out. Anything to kill the tension and just remember that those people paid to see you show your shit -- so SHOW EM! Have fun. Its just strutting around in a skimpy bikini!
For the symmetry rounds - same thing w/ the walk out, line up in relaxed pose. Do your qtr turns, nice easy transitions, head up, chest out, smile, flex those muslces that are showing on each qtr turn. Try to keep the foot movements to a min - i.e. on each qtr turn, pick up your leading foot (usually all qtrs turned to the right) and rotate it around on the toe, set down at 90 degrees and follow w/the other - very smooth move. Keep the bouncing to a min- its just distracting.
Not sure how you've learned to do your side relaxed poses - arms to the side or front / back. As you turn, you can set your feet, do a little angled pose, meaning your right shoulder is angled a little face the audience sort of face on, then settle into a directly facing the side of the stage. Turn to the back, pull your shoulders up & out -- still relaxed but get the biggest lat you can out of a relaxed pose. Turn to the right again, this time I overrotate just a little bit so I can get my left shoulder angled a little towards the audience to get a little bit of a front/side view and then settle back into a directly side-facing stance. Then back to front. Smile. head up, chin up, chest out, SMILE! You're one step closer to that trophy!
Arms -- I hold my arms flexed some & have actually kept my hands in a bit of a fist - its a little guy-ish & military looking but it sets you tight & flexed. Or you can talk to the other girls or just see what they are doing w/ their hands. The fist lets you flex a little bit more. But generally I let the arms hang down from my shoulders and not try to hold a weird stance while this is supposed to be your 'relaxed' pose.
I can't think of anything else right now. I'd really start having someone do the full run thru the symmetry rounds and the mandatories. They might even set it up as if there were more than just you in the line and make you move around as if there were other girls maybe they wanted to get the line up more by height. So know your number when you get on stage because that's how they will call u to shuffle around in the line up as well as if there are enough people for call outs! Get comfortable w/ standing in front of people during your posing so you can relax enough to not feel self-conscious -- people love to watch this shit too when you are practicing. Get comfortable w/ yoruself out in front of people starign at you and also keep your mind focused on "you own the stage, you brought your shit so show it, and you are the one settign the pace and dominating the presentation". Don't get nervous and start speeding up. Count out at least 3 seconds per pose.
I'd also do the same 'real life simulation' for your 60 sec routine - cuz on stage you won't have a clock to watch your time and a mirror to watch yourself do your routine in front of. That can really screw you up if you are used to picturing the directions you turn and how you move as you see int he mirror - because on stage you are facing the audience w/ nothign to look at for yourself and probably no reference points to keep yourself centered or anything.
Watch out for wet spots (i.e. protan / oil) on stage. If it is sloppy up there by the time you get to do your 60 sec, you can request that one of the stage people wipe it up w/ a towel. You don't want to slip. Period.
You can also transition out of the std abs & thighs to a left & right oblique pose as well -- these are things you can do when they call out the mandatories instead of just stnading there grunting in the std abs & thighs -- do the required pose, make sure you hold it for a good 3-5 seconds and then you can do a quick transition out into an oblique pose -- just somethign to play w/. The more little transitions you have in your arsenal (once you've completed the std pose), the more you have that allows you to show off your assets as well as draw the audience attention because everyone else will be holding the one pose for several seconds, and you have some movement.
But all these w/ the caveat that they may also call out the mandtories quickly - some people who go for the big dramatic set up say for a side chest or something before they actually hit the pose may be running a little behind the pace the judges go at.
Soon, I'd suggest you have Jeff or someone at your gym call out your mandatories just as if you were on stage so you are used to it.
e.g.
OK ladies - women's middle weights to the stage
*everyone files out & lines up -- -make sure you have your own "space" and you aren't crowded to the side by anyone. Also see if you can sort of check where the lighting is good & grab that spot. You migth also have Jeff, at the morning show, or if he can see the stage and then come back -- give you an idea of where the lighting is the best & the worst so when you do your 60 sec & 90 sec routines you set youself in the best lighting. Come out, face front, set yourself in a tight relaxed stance, look at the judges ... make eye contact ...but don't stare at them... smile up to the audience and stand ready. *
Front Double Bicep
*bam! hit it, chin up, head up, smile!*
... and Relax.
* return back to tight relaxed stance -- note that if you make like you are grabbing the floor w/ your toes you can get some great flexing goign in your quads -- make sure you expose that sort of stuff during the relaxed pose but not actually look like you are holding a pose*
Front Lat Spread (they may or may not call this)
* hit it, face up, chin up, smile*
.. and Relax
* back to front relaxed pose *
Side Chest, your favorite side
*nice transition to the side, hit your pose, bring it around and show the whole row of judges & audience -- rotate from the waist, make eye contact w/ the judges & smile so your look is saying 'Yep, this is what you came here for - check out my shit!"
.. and Relax.
*return to front relaxed pose*
Side Tricep, your favorite side
* again, nice transition to the side, hit your pose bring it around for everyone to see those delt striations. Side tri you can rotate both from your waist as well as your shoulder rolling front to back if you want - try it & see how it looks - again you want to give every judge a full front view of what you brought, smile & look like you own the stage*
... and Relax.
*return to front relaxed pose, head up, chin up, smile. You'll probably be sweating right now. Its tough holding those poses so don't forget to breathe, but also make sure your torso is long and lean all the time, abs tight, side shots sit down on your bent leg to get the hammies to pop.*
OK Ladies, turn to the rear, Back Double Bicep
*Nice transition to the rear , don't just turn around -- but nice smooth transition -- you are in control & not hurried, set your rear leg, make sure to sit down on it again to get the most out of the hammy, bam! hit that pose, head up --- remember just cuz you're facing away from the audience doens't mean you need to look down -- elbows forward a little -- here since you aren't facing the audience you can strain it a little
*... and Relax.
* Return to a front relaxed stance. They may tell you that you can stay facing rear - sometimes its confusing to know what to anticipate between poses -- but just listen, and don't freak out if you turn around & they say not to -- just stay relaxed and don't rush anything. Use your relaxed poses to let your muscles relax if they are startign to cramp up or to catch your breath. *
Rear Lat Spread
* set your back leg, pull out those lats! Head up, chin up, they're still watching you! *
... and Relax.
* Return to front relaxed pose - nothing more to be done facing the back of the stage. You're almost done w/ mandatories! *
Abs & Thighs
* If you have it right now, just do it the way you know it works. When you are evacuating your diaphragm remember to keep smiling so you don't make grunt face or blow face. Keep your head up, stretch your torso so the abs are all exposed, stand tall, keep blowing out everything you have but not really fast so you have no air left to work w/ while you hold it. This is also a great time to do the quad shake if you have the meat for it -- loose wiggle, BAM! Lock out and hit the abs. And you know when the abs are there - you look up & smile like "Eat that buddy!" Here you can also do a little oblique squeeze too if you want -- work on that if you've figured out a good way to do a little transition into these --- I just can't think of a good example right now... You can also switch legs if you want and hit the lock & abs again *
.... and Relax.
* this pose is particularly tapping because you just blew out all your air, so don't pass out or anything and try to not start huffing when you hit the relaxed pose again*
And thank you ladies.
* I'd suggest acknowledging the judges w/a little 'tip o' the hat' sort of gesture, could smile and wave as you go off stage -- turn and head off stage, don't forget to keep walking w/ tight abs, shoulders back, head up ... Make sure you are heading to the correct side of the stage - sometimes you return from where you came on stage, sometimes you exit to the other side of the stage. There will usually be a backstage expeditor who will help direct you - so if you don't catch what the announcer said -- you can probably look to the sides and see if anyone is directing traffic on the edge of the stage.*
Pace yourself, make sure you hold the poses tight for at least 3 seconds but listen to get a feel for how fast the calls are made. Look or listen for your fans in the crowd -- makes you smile a lot easier while you are up there about ready to start freakign out. Anything to kill the tension and just remember that those people paid to see you show your shit -- so SHOW EM! Have fun. Its just strutting around in a skimpy bikini!
For the symmetry rounds - same thing w/ the walk out, line up in relaxed pose. Do your qtr turns, nice easy transitions, head up, chest out, smile, flex those muslces that are showing on each qtr turn. Try to keep the foot movements to a min - i.e. on each qtr turn, pick up your leading foot (usually all qtrs turned to the right) and rotate it around on the toe, set down at 90 degrees and follow w/the other - very smooth move. Keep the bouncing to a min- its just distracting.
Not sure how you've learned to do your side relaxed poses - arms to the side or front / back. As you turn, you can set your feet, do a little angled pose, meaning your right shoulder is angled a little face the audience sort of face on, then settle into a directly facing the side of the stage. Turn to the back, pull your shoulders up & out -- still relaxed but get the biggest lat you can out of a relaxed pose. Turn to the right again, this time I overrotate just a little bit so I can get my left shoulder angled a little towards the audience to get a little bit of a front/side view and then settle back into a directly side-facing stance. Then back to front. Smile. head up, chin up, chest out, SMILE! You're one step closer to that trophy!
Arms -- I hold my arms flexed some & have actually kept my hands in a bit of a fist - its a little guy-ish & military looking but it sets you tight & flexed. Or you can talk to the other girls or just see what they are doing w/ their hands. The fist lets you flex a little bit more. But generally I let the arms hang down from my shoulders and not try to hold a weird stance while this is supposed to be your 'relaxed' pose.
I can't think of anything else right now. I'd really start having someone do the full run thru the symmetry rounds and the mandatories. They might even set it up as if there were more than just you in the line and make you move around as if there were other girls maybe they wanted to get the line up more by height. So know your number when you get on stage because that's how they will call u to shuffle around in the line up as well as if there are enough people for call outs! Get comfortable w/ standing in front of people during your posing so you can relax enough to not feel self-conscious -- people love to watch this shit too when you are practicing. Get comfortable w/ yoruself out in front of people starign at you and also keep your mind focused on "you own the stage, you brought your shit so show it, and you are the one settign the pace and dominating the presentation". Don't get nervous and start speeding up. Count out at least 3 seconds per pose.
I'd also do the same 'real life simulation' for your 60 sec routine - cuz on stage you won't have a clock to watch your time and a mirror to watch yourself do your routine in front of. That can really screw you up if you are used to picturing the directions you turn and how you move as you see int he mirror - because on stage you are facing the audience w/ nothign to look at for yourself and probably no reference points to keep yourself centered or anything.
Watch out for wet spots (i.e. protan / oil) on stage. If it is sloppy up there by the time you get to do your 60 sec, you can request that one of the stage people wipe it up w/ a towel. You don't want to slip. Period.
holy cow. I don't think I'll ever be able to repay you for all the awesome advice you've given me. 
I'll post a full shot of the pic above in a sec - I gave you a closeup so you could see my abs better - but realized I'd cut off my legs. lolol
I'll post a full shot of the pic above in a sec - I gave you a closeup so you could see my abs better - but realized I'd cut off my legs. lolol
Sassy69
New member
the-short-one said:I took one for you. The light here is better than at the house - not so yellow. Shows my tan better.
That's fuckin' awesome! All yours! I'd just see if you can get any more abs out of it - throw your chest up & out so you are also pulling from there and not just your shoulders. But you've completely mastered one of the hardest damn poses to do and you still are 3 weeks out! This is a fun one becaues you have abs and people just get a charge out of seeing a deep, defined 6-pack. Its SHOW OFF TIME!
Sassy69
New member
Just another thought I had -- make sure your electrolytes are good on show day - you may start to cramp up while on stage - it can be very hard to hold a pose if you're startign to cramp (not common, but can happen) -- some advice I got was to keep a small bag of potato chips in your bag of stuff back stage - a little bit of salt will help you retain a little bit water to deal w/ the cramping. (But you won't bloat.)
Sassy69 said:
woo hoo!
here's the full pic:
I'll work on it more today. I'm feeling so much better about my posing.
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