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badgergrl said:Are the weight class cut-offs different at national level contests?
You look awesome Shorty!
115 and below - lw, 124 and below mw, 140 and below lhw, over 140 hw
Short1's Road to the USA's. The "Quest to get my bum lean" thread.
- Thread starter the-short-one
- Start date
115 and below - lw, 124 and below mw, 140 and below lhw, over 140 hw
Wowzers! 
T
The Shadow
Guest
THIS WEEK:
3 sets of each - REGULAR SETS - 60 seconds rest - 90 on legs if needed
10-12 reps each set
4 TUT
Monday: Legs
Warmup on incline tread - 15 Degrees at 3 mph for 15
Leg Extensions - toes out
Leg Curls - Toes in
Stiff DB Deads
Hacks or leg press
Seated Calf Raises
Standing Cal Raises
Tuesday Back:
Seated rows - wide overhand grip - pulling 1/2 between nipple line and clavicles
Rope Pulldowns behind neck - face AWAY from the machine
Wide grip pulldowns to front
Hypers
Reverse pec dec machine
Wednesday Chest:
Incline Press machine
Vertical or flat chest machine
High cable xovers
INCLINE BENCH low cable xovers - make sure these end up over the eyes - not the chest
Incline DB flyes
Thursday Shoulders
Seated machine press - facing BACKWARDS
Seated DB front raises
Seated Side laterals
Modified rear laterals
Seated siude mini pulses.....only do the top 1/4-1/3 of regular laterals - use LESS weight that standard side laterals
Friday Arms
High Pulley cable curls (like a 2x bicep pose)
V bar pushdowns
Preacher machine curls(or DB on a preacher bench)
High Cable extensions overhead - keep elbows in (think like a seated db french press and you will have the movement)
ABS - STRAIGHT SETS 5 sets 12-15 reps TUT = 6
M, W, F
DAY 1:
Weighted Cable Crunches
Hanging leg raises
Decline crunches
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
Day 3 - REPEAT OF DAY 1
CARDIO PLAN:
EVERDAY - 7 days a week - 60 minutes high incline treadmill
Tues, Th - HIIT on ELLIPTICAL - leaning forward and pushing from heels until they naturally rise from the foot trays
12 cycles of 30:60
Diet - cut carbs in 1st carb containing PWO meal by 50%.
T3 - increase by 25 mcg for the week AGAIN
Clenbuterol - 120 mcg per day in 6 dosings
Increase water this week to minimum of 3 gallons by end of week
The water will remain off as long as we keep the water intake high.
You have done a remarkable job...gaining a LOT of LBM over the prep for the last two shows and I think you are going to make QUITE the impression on the national stage.
3 sets of each - REGULAR SETS - 60 seconds rest - 90 on legs if needed
10-12 reps each set
4 TUT
Monday: Legs
Warmup on incline tread - 15 Degrees at 3 mph for 15
Leg Extensions - toes out
Leg Curls - Toes in
Stiff DB Deads
Hacks or leg press
Seated Calf Raises
Standing Cal Raises
Tuesday Back:
Seated rows - wide overhand grip - pulling 1/2 between nipple line and clavicles
Rope Pulldowns behind neck - face AWAY from the machine
Wide grip pulldowns to front
Hypers
Reverse pec dec machine
Wednesday Chest:
Incline Press machine
Vertical or flat chest machine
High cable xovers
INCLINE BENCH low cable xovers - make sure these end up over the eyes - not the chest
Incline DB flyes
Thursday Shoulders
Seated machine press - facing BACKWARDS
Seated DB front raises
Seated Side laterals
Modified rear laterals
Seated siude mini pulses.....only do the top 1/4-1/3 of regular laterals - use LESS weight that standard side laterals
Friday Arms
High Pulley cable curls (like a 2x bicep pose)
V bar pushdowns
Preacher machine curls(or DB on a preacher bench)
High Cable extensions overhead - keep elbows in (think like a seated db french press and you will have the movement)
ABS - STRAIGHT SETS 5 sets 12-15 reps TUT = 6
M, W, F
DAY 1:
Weighted Cable Crunches
Hanging leg raises
Decline crunches
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
Day 3 - REPEAT OF DAY 1
CARDIO PLAN:
EVERDAY - 7 days a week - 60 minutes high incline treadmill
Tues, Th - HIIT on ELLIPTICAL - leaning forward and pushing from heels until they naturally rise from the foot trays
12 cycles of 30:60
Diet - cut carbs in 1st carb containing PWO meal by 50%.
T3 - increase by 25 mcg for the week AGAIN
Clenbuterol - 120 mcg per day in 6 dosings
Increase water this week to minimum of 3 gallons by end of week
The water will remain off as long as we keep the water intake high.
You have done a remarkable job...gaining a LOT of LBM over the prep for the last two shows and I think you are going to make QUITE the impression on the national stage.
ok - I gave you all the competitor list so you could scout out pictures for me! 
lol I know what Heidi Bagwell and Jenny Benda Look like. someone find pics of the rest of em.
lol I know what Heidi Bagwell and Jenny Benda Look like. someone find pics of the rest of em.
Rebecca Greaigthe-short-one said:
http://www.repetrope.com/women/competitors/gallerydetail.asp?CompetitorID=4633&ImageID=181770
Julie Williams
http://www.hardfitness.com/competit...dleweight/juliewilliams/prejudging/index.html
Jennifer Sedia
http://www.femflex.com/menu/models/jennifersedia.htm
I struck out on Keisha Richardson and Cassie Faucett.
musclemom said:
You're the bestest.Rebecca
Jennifer Sedia
Julie Williams
Jennifer Benda
Heidi Bagwell
Keisha Richardson -
http://www.bodybuilders.com/kieshar.htm
Hubby is also a competitor, Jason. She judged at the Arnold.
http://www.bodybuilders.com/kieshar.htm
Hubby is also a competitor, Jason. She judged at the Arnold.
bostongirl2you
New member
Hi Girlie,
Just gettin caught up on your log. LOVE the new AVI!! You look FAB
Just gettin caught up on your log. LOVE the new AVI!! You look FAB
