Want to compete need some help

[Thandie]

Thanks for all the good advice so far.

I didn’t see that either when I was typing it haha 

Here is a low down on my work out per week. Just started this workout a week ago, we change our workouts every 6 weeks or so....

Run on the mornings Tuesday, Thursday, Friday.
Spin class Monday, Wednesday

Monday- Back & Bi’s (super sets) 30 mins cardio after
Close grip BB bent over rows- 45lbsx17, 55lbsx16, 60lbsx15, 65lbsx14
BB curls- 30lbsx12(x2), 30lbsx10
Stirrup grip pull downs- 75lbsx15, 90lbsx10,9,8
Seated machine bicep curls- 25lbsx17, 30lbsx13, 35lbsx12, 35lbsx10
Single arm hammer curls cable machine- 5lbsx17, 7.5lbsx9(x1), 10lbsx7
MTS back rows single arm- 30lbsx15(x1), 35lbsx12(x1) (I need to go up in weight on this one)

Tuesday- Chest & Tri’s 30 mins cardio after
Decline bench press- 30lbsx 14, 35lbsx10, 40lbsx8, 45lbsx6
Single arm kick backs- 10lbsx15,10,7(x1)
Isolateral BP- 30lbsx10, 40lbsx10, 50lbsx6,5
Brain crushers- 40lbsx10(x3)
Incline Flys DB- 10lbsx15,15lbsx10(x2)
Rope push downs- 40lbsx15, 50lbsx13,10 60lbsx10

Wednesday- Shoulders & Traps 30mins cardio after
Seated shoulder press- 10lbsx20, 15lbsx 16(x1) 20lbsx15 (LOL wow I need to go up in weight on this one just saw that when I was writing it down)
Upright DB rows- 20lbsx15, 22.5lbsx12(x2)
Standing BB raises- 20lbsx12(x3)
Shrugs- 90lbsx15, 100lbsx12(x2)
Incline rear delts 8lbsx12(x1), 10lbsx9(x1)

Thursday- Legs 10mins cardio before, 30 mins after
Single leg press- 50lbsx8 (x3)
Hack squats smith machine- 20lbsx16,40lbsx15, 50lbsx15, 60lbsx12
Leg extensions- 25lbsx20,40lbsx15, 60lbsx10, 75lbsx9
Squats- 20lbsx10(x3)

Friday- Legs 10mins cardio before, 30mins after
Stiff legged BB- 20lbsx15, 40lbsx15, 50lbsx13, 60lbsx10
Reverse Leg Ext.- 40lbsx20, 70lbsx18, 100lbsx12, 105lbsx9
Sex machines I don’t really count my reps I do them till failure each time at about
70lbs-80lbs


I know that i need to start doing alot more weight then what i am doing that will change but i want to hear what you all think.

Hi, it looks pretty good. I don't know how long you've been training, but you'll get stronger as go. Remember to change your workouts and increase the weight so your muscles will not get used to it. It seems you have someone who can help you with that, which is great..

As far as cardio, you're doing way too much cardio and spinning and BB don't go together. You have to be careful not to burn muscles, which is what you'll do by doing too much of it. Spinning is too high intensity. Someone on the board said that spinning will make your legs flat, meaning it will take your definitions.

 

[littleblondy]

I will cut back on the cardio, since i hate doing it to begin with.

I have been lifting for about a year and a half now and i love it just getting to the point where i want to take it to the next level.

To kinda give you a back round on my travels in the gym, i will start with i was 175lbs when i first started going to the gym, lost most of it just by doing cardio and lifting alittle because really didnt know what i was doing with the weight part of it really. Then i started dating my BF and he has been lifting for about 12 years so he really showed me what to do and i started lifting alot more. Then i really saw changes in my body like really seeing the muscle that i was building, which was awesome. Now i am 130lbs giver or take water weight(LOL). and 23%bf. That is about it for the most part, i have really stuck to my deit and working out for the most part i do cheat every once and a while with a sweet treat haha i have the biggest sweat tooth which i think is one of my down falls.

So do you think i should cut back on the cardio? Should i start to build more muscle by lifting more weight?

 

[Thandie]

I will cut back on the cardio, since i hate doing it to begin with.

I have been lifting for about a year and a half now and i love it just getting to the point where i want to take it to the next level.

To kinda give you a back round on my travels in the gym, i will start with i was 175lbs when i first started going to the gym, lost most of it just by doing cardio and lifting alittle because really didnt know what i was doing with the weight part of it really. Then i started dating my BF and he has been lifting for about 12 years so he really showed me what to do and i started lifting alot more. Then i really saw changes in my body like really seeing the muscle that i was building, which was awesome. Now i am 130lbs giver or take water weight(LOL). and 23%bf. That is about it for the most part, i have really stuck to my deit and working out for the most part i do cheat every once and a while with a sweet treat haha i have the biggest sweat tooth which i think is one of my down falls.

So do you think i should cut back on the cardio? Should i start to build more muscle by lifting more weight?

Yes, I'd cut off some cardio sessions and lift 4 times a week, or even 5 depending on your split. Take a day off; by working out 7 days a week you're not allowing your body to recuperate and grow. Stop spinning and do instead, fast walking on an incline treadmill, ellyptical machine or other ways of doing cardio. And more importantly, be consistent with your diet, that's what's going to make a difference..

If competing is what you want, it will all come into place. Somehow when we decided to do something all the people that could help us achieve that will start appearing in our lifes. It will happen; there's no need to try to learn it all in one sitting...

 

[Strategus]

Hi and welcome!

BW1 will come back and give you some advise, but I want to add.
Get rid of the toast. (Try not to have any flour)
Protein bars (have too much fillers)
Get rid of the pom juice (too much sugar)
Frozen fruit (too much sugar)
Tortillas (flour)
..

I think the pomegranate juice is for the antioxidant vites that it has. I would keep this (except right before the contest) but get rid of the other things, and perhaps substitute oatmeal in some cases. Would also get rid of the buns for sandwiches.

Cardio seems a bit much, although it's definitely WORKED for weight loss! You've been really persistent in the gym and your cut is impressive!!

If you are looking to compete maybe next year, you may want to clean-bulk this winter, which is where heavy lifting/less cardio along with the oatmeal and maybe some eggs and olive oil would come in.

Would definitely have rest days!

If you are looking to compete this year, I would say to get more precise help on the diet and exercise routine, perhaps from a trainer.

 

[littleblondy]

I am going to compete next year but i want to start now so i can get the diet down and i want time to build more muscle.

All your help is so great!! I will cut some things out and put some things into my diet and see how that goes, along with the cardio i will cut back on that a bit.

So my BF wants me to tell you that my biggest down fall is that i have NO butt, well it is better now then what it was a year ago that is for sure. But i do squats in my leg workout trying to grow one ha ha.

 

[Tatyana]

I would take a day between your leg days.

I used to train front and backs, it is great way to build them up.

I would also alternate if you start the week with quads or hams.

 

[littleblondy]

Hey all some more questions,

So I was just wondering is there is something good to take for energy, I haven’t been able to stay awake very well lately and it is getting frustrating, any suggestions?

Also I want to build some muscle any suggestions on what I should take and eat for that do it that right way?

I have cut out almost all the sugar out of my diet except fat free yogurt just because I need something for my sugar fix, and have felt great during my workouts and have lost about 2 pounds just wanted to share that with all of you thanks for the tips on the diet it is going great.

Thanks again for taking time to help me out.

 

[Thandie]

Hey all some more questions,

So I was just wondering is there is something good to take for energy, I haven’t been able to stay awake very well lately and it is getting frustrating, any suggestions?

Also I want to build some muscle any suggestions on what I should take and eat for that do it that right way?

I have cut out almost all the sugar out of my diet except fat free yogurt just because I need something for my sugar fix, and have felt great during my workouts and have lost about 2 pounds just wanted to share that with all of you thanks for the tips on the diet it is going great.

Thanks again for taking time to help me out.

Diet is everything! It will help you speed your metabolism, give you energy, burrn fat and buils muscles. Maybe you're so tired because you don't consume enough carbs therefore not enough energy.

You need to have whole foods!

Someone suggested that perhaps the Pom is to use as an antioxidant, but especially if you're competing all that sugar wont help. You'll get a blast of temporary energy and then crash, besides it will turn into fat.

 

[littleblondy]

Hey all,

So i am now looking for a trainer wether it is online or in my town please let me know if you know of any good ones. I have found one that i am looking into but i kinda want to look around and see what my options are.

Thanks

 

[Thandie]

Hey Littleblondy, where have you been?
Just hit you with 5000 Karma hits..