Short1's Road to the USA's. The "Quest to get my bum lean" thread.

[The Shadow]

DIET: SAME AS LAST WEEK


SUPPLEMENTS: SAME AS AS LAST WEEK - BUT ADD 10 mg EQ EVERY THIRD DAY


CARDIO: HIIT Intervals AM Mon, Tues, Thur, Fri - 10 cycles of 45 seconds on: 90 seconds recovery



TRAINING:




MONDAY: CHEST AND BACK 4 sets on each - 5 TUT(2:3 or 3:2) - 6-8 reps

Incline DB Press
Seated cable rows - saddle horn - pulling into low waist
Chest Machine Press - vertical handles
WIDE grip weight assisted chins
Incline DB flyes
Stiff Arm Pulldowns


TUESDAY: HAMS AND CALVES - 4 sets on each - 5 TUT - 6-8 reps

Stiff legged deads
Seated Leg Curls
WALKING lunges - 10 steps per leg
Step Ups
Lying Leg Curls
Seated calf raises KEEP THE 5 TUT BUT GET 10-12 Reps


WEDNESDAY: 60 minutes treadmill - 3.0-3.5 mph on FULL INCLINE



THURSDAY: Shoulders and Arms - 4 sets - 5 TUT - 6-8 reps

Side lateral raises
Seated Dumbbell Press
SIDE CABLE LATERALS - RAISING WITH CABLE BEHIND BACK
EZ bar curls
WIDE GRIP STRAIGHT BAR PUSHDOWNS
Incline DB Curls
Seated or weight assisted dips - KEEP BODY UPRIGHT



FRIDAY: Quads and Calves 4 sets - 5 TUT - 6-8 reps

Leg extensions - FEET TURNED IN
Leg Press - FEET LOW ON PLATFORM - FEET TURNED IN A BIT
HACKS - FEET MEDIUM - FEET TURNED IN
Walking Lunges - 10 steps per leg - DEEEPPP strides
Standing or 45 degree calf press - 10 reps - 5 TUT






Little bit different this week.


I am considering a different cardio/fat burner scheme for next week and want to let her body adapt before we make changes this week.




This type of routine will actually allow her to add 5-7 pounds come show time. We can afford that with the extra weight classes...last time this wasn't an option

 

[the-short-one]

5-7 pounds would be super. Are we competing in the middles or the L heavies?

 

[The Shadow]

5-7 pounds would be super. Are we competing in the middles or the L heavies?

Honestly...I would like to see you as a light heavy....but we will go to middles is we get you ultra dry

 

[playmatesky]

Hey..I saw you were leaving for Phx. Next time you are here let me know. I live in Phx. We could have green tea and a fat burner. LOL Ahhh! Funny. Hope you had a great weekend!

 

[the-short-one]

Honestly...I would like to see you as a light heavy....but we will go to middles is we get you ultra dry

S - I would LOVE to compete as a light heavy. I'd much rather do that than lose mass to drop down to the middles.

I'm going up against these women: (2006 results) Am I (or will I be) big enough?

1. Angie Salvagno

2. Chris Sabo

no pics


3. Karen Tucker

4. Debbie Bramwell

5. Karen Choat

6. Anita Nikolich

no pics

7. Melissa Dettwiller

8. Karen Garrett

no pics

9. Holly Nicholson

no pics

10. Barbara Garcia

no pics

11. Mona Krause

12. Diane Steinbronn

no pics

---------------------------------------------

My goal is to ultimately compete as heavy as I can while still staying in the L heavies.

 

[the-short-one]

here's an overall comparison - heather policky = BEEFY. holy ! (far right)

 

[the-short-one]

Salvagno, Angela = age 29/5-4.5/132
Sabo, Christine = age 37/ 5-4 /140
Karen Tucker = no stats
Bramwell, Debbie = 39 /5-2 /138
Karen Choat = no stats
Anita Nikolich = no stats
Dettwiller, Melissa = age 27/ 5-2 /139
Karen Garrett = no stats
Nicholson, Holly = age 45 /5-7 /138
Barbara Garcia = no stats
Mona Krause = no stats
Diane Steinbronn = no stats


...so. with 5-7 lbs of added muscle and a tight ass ( ) , that would put me right within competitive weight range.

 

[The Shadow]

yes it will.

The key is the tight legs.

Better to be ripped and a middle then a not so ripped lt heavy.



BEST to be a ripped Lt heavy though......

 

[Sassy69]

At a national show like that leanness is a big deal so that's what you want. Soft in the hammies leaves you in the dust.

 

[florencia]

You WILL do this! (I am still in Ironman Arizona Mode) LOL