Training for 2011

[ppower]

Hey everyone,

Been a lurker here for a long time and finally going to start a journal. I have always wanted to do figure comps but up until now, my late 20's, I haven't had the muscle or the mindset to do it. Now I had started trying to compete this year but due to work issues, was furloughed then when asked to come back I passed and so now am unemployed (and happy about it) and looking for my next step. Soooo I decided it wasn't the right time to try and compete I still want to train hard because I need to gain some pounds in my upper body (arms, upper back/lats, delts). I am working with a trainer, he was doing great getting me lean but the workout plan and diet, I am not super sure about. I would love some opinions. I am also planning on heading over to Armbrust once I get a job and to look into working with them for the 2011 season since the3y are turning out so many amazing people here in Colorado.

So I would some opinions on the workout and diet as well as critiques to my physique. I will try and post here daily for my tracking purposes and pictures once a month. Thanks!.

Also attached are my most recent pics.
http://forums.rxmuscle.com/attachment.php?attachmentid=63101&stc=1&d=1274726703
http://forums.rxmuscle.com/attachment.php?attachmentid=63102&stc=1&d=1274726703
http://forums.rxmuscle.com/attachment.php?attachmentid=63103&stc=1&d=1274726703
http://forums.rxmuscle.com/attachment.php?attachmentid=63104&stc=1&d=1274726703

[ppower]

So here is my workout that was recommended and diet:

Diet:
Breakfast:
7 egg whites
1/2c oats

Meal 2:
7oz lean meat (chicken or ground turkey)
1T natty PB

Meal 3
4oz lean read meat
salad

Meal 4
7oz lean mean (chicken or turkey)
salad or asparagus

Meal 5
1scoop protein

Weeks are totally dead on for diet but weekends we let is loose a bit just to relax and have fun. I try and make sure to get in my protein and then pull it back together come Monday.

Workout:
Day 1 – Shoulders & Tri’s & Abs
Smith machine presses
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Seated laterals
* 1×12 warmup set
* 1×8-10
One-arm cable laterals
* 1×20 warmup set
* 1×8-10
Dumbbell Shrugs
* 1×12 warmup set
* 1×10-12
Triceps pushdown
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Lying EZ-curl barbell extensions
* 1×12 warmup set
* 1×8-10

Day 2 – Back
Hammer Strength pulldowns
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Barbell rows
* 1×12 warmup set
* 1×8-10
Hammer Strength one-arm rows
* 1×8-10
Cable rows (overhand grip)
* 1×8-10
Hammer Strength rear-delt machine
* 1×8-10
Bent-over dumbell raises
* 1×8-10
Hyperextensions
* 1×10-12
Deadlifts
* 1×8 warmup
* 1×8

Day 3 – Off

Day 4 – Chest & Bi’s & Abs
Incline barbell press
* 1×12 warmup set
* 1×8 warmup set
* 1×8
Hammer Strength seated bench presses
* 1×10 warmup set
* 1×6-8
Incline dumbbell flyes
* 1×10 warmup set
* 1×8
Cable crossovers
* 1×10-12
Incline dumbbell curls
* 1×10 warmup set
* 1×6-8
EZ-curl barbell curls
* 1×10 warmup set
* 1×6-8
Nautilus curls
* 1×10 warmup set
* 1×6-8

Day 5 – Off

Day 6 – Quads & Hams & Calves
Leg extensions
3-4 sets of 25-30 reps
Leg presses
3-4 sets of 25-30 reps
Hack squats
3-4 sets of 25-30 reps
Lying leg curls
3-4 sets of 25-30 reps
Stiff-legged deadlifts
3-4 sets of 25-30 reps
Single-leg curls
3-4 sets of 25-30 reps
Standing calf raises
3-4 sets of 25-30 reps
Seated calf raises
3-4 sets of 25-30 reps

Day 7 – Off

[spritz0]

You have a very good structure, I would include some old-school seated cable-rows for the back (with a narrow handle). That helped me tremendously for back width, I used to do almost everything on Hammer machines....

[ppower]

Thanks! I really like the trainer I have been working with I just think I could do really well if I trained right for the next year and was on the right path. I do really analyze things and know sort of how my body feels and I just felt after the first week on this workout program it was soso, I liked throwing up higher weights but when I don't feel the soreness that makes me feel like I did something, sort of start to second guess.

[ppower]

I had a really good workout last night, Shoulders, and hopefully will be getting pretty sore. I went for some low reps and really pushed on going heavier and seeing what I can do to tear these puppies up. Oh and I am keep cardio pretty minimal, just trying to keep things in check. I do about 30-45 min 4-5 days a week and then whatever from walking my fabulous dog 5-6 days a week.

Shoulders:
DB Shoulder Press (goobers were on the smith for BB press last night)
warm up @ 25lbs
30lbsx8
35x8
35x7/8 (spot from husband helped push me)
35x6 and drop set at 27.5x6

Cable Lateral (my weakest part by far)
7.5x8
7.5x7
7.5x6
dropset at 5lbs

DB Lateral pinkies up
12x8
12x8
15x6
10x8
5x8

Rear Delt Row
50x8
50x8
50x6
35x7

Upright Row BB
50x8
55x7
55x6
40x7

30 min stepmill post workout

Also I do a pre & post workout drink. Preworkout is about 15g carbs but has a little amount of caffeine which is awesome for some focus. Post workout has all my BCAAs and whey of about 30g. I only use these on lifting days.

[ppower]

Great workout today. Some new PRs for back which makes me super happy.

Back
Assisted Pullups (someday hopefully within 6 months these will be unassisted)
50x8
50x8
50x7
50x6

Cable Row close grip
85x8
85x8
85x7

BB Bent Over Wide Grip Rows (New PR)
85x8
85x7
85x6.5

DB Rows (New PR)
40x8
40x8
40x7

DB Decline Pull Over
45x8
50x8
50x7

35 min cardio treadmill 15% incline at 2.9mph

[GirlyMuscle]

Welcome to RX!

Ever think of doing bikini until you build the muscle you need for figure? It would give you stage experience and you already look great.

[11Hungrybb]

^^^That might be a good idea to consider :)

[ppower]

Thanks Girly! I guess the thought never crossed my mind since, well, I have ZERO chest :) Would be super great to be able to get experience and get up on the stage before having to add serious amounts of muscle that I would need for figure. I really am enjoying the workouts and would love to try some intermediate goals.

[Suzanne]

Calories look like they are too low if you are trying to put on muscle
carbs way too low and protein prob too high

you are only getting 13g of carbs from oats then however much is in the tbl PB that is too

Add up your cals and see where you are at don't count veggies

for maintaining cals should be about 15xbodywieght
for building muscle calories should be about 20x bodyweight

[GirlyMuscle]

I think this is exactly where bikini can be a good fit. I think you should try it. I'm training a girl now to do a bikini show. She works out but would like to step it up a bit. Bikini is a great way to give competition a try. Gain some experience while continuing to pursue your figure physique.

[~gymdiva~]

Thanks Girly! I guess the thought never crossed my mind since, well, I have ZERO chest :) Would be super great to be able to get experience and get up on the stage before having to add serious amounts of muscle that I would need for figure. I really am enjoying the workouts and would love to try some intermediate goals.

that's what the paddings and cutlets are for :)

[ppower]

Calories look like they are too low if you are trying to put on muscle
carbs way too low and protein prob too high

you are only getting 13g of carbs from oats then however much is in the tbl PB that is too

Add up your cals and see where you are at don't count veggies

for maintaining cals should be about 15xbodywieght
for building muscle calories should be about 20x bodyweight

Thanks Suzanne, yeah the diet I am running is what I was using to cut, so when I talked to my trainer about adding muscle just said to keep running the same thing, double my pre-workout drink and just not be so anal about not eating cheats. I am going to add it up and work on fixing the diet up to add.

@Girly: Thanks! I think I may have to give it a shot. :)

@Gymdiva: I am going to have to go for the XL padding :)

[Suzanne]

i meant 26g carbs that isn't eating this low amount of carbs for any length of time is setting up your body to become sensitive to carbs

nutrition is the most important thing in building muscle and maintaining a functioning metabolism

You don't have to be so strict off season you can bring in fruit, ww pasta, ww bread, low/no fat dairy etc makes it much more enjoyable

[Suzanne]

also if you goal is figure then i don't recommend doing bikini
instead spend that time building the muscle you need
if you compete in bikini then how will you put on the muscle?
Don't rush to stage just to get on stage build the body oyou want first then start competing

[ppower]

Thanks Suzanne. This is where it gets all whacky because so many people have so many opinions. Some people I talk to say just diet down for a figure show and do it to see how you look dieted down and you get feedback/experience. Some say to wait for a year, build muscle and then compete spring 2011 and well some say do the bikini.

I have never been drawn to do the bikini, I like the muscle and look of figure over the bikini plus I am not in a huge hurry to go out and get boobs which seems to be a requirement with bikini. I am definitely not afraid to put in the work to get to where I need with figure.

You guys all rock :)

[ppower]

Arm Workout on Wednesday 5.26.10

Cable Curl with W bar
40lbsx8
55x8
55x7
55x6.5

DB preacher curls
15x8
17.5x8
17.5x8
17.5x7
Superset with Tricep W bar pushdowns
70x8
80x8
80x7
80x6

DB Rotating Curls
17.5x8
20x8
20x7
20x6.5
SuperSet with Skull crushers
30x8
40x8
45x8
45x8
45x6.5

Standing High Pulley Cable Curl
30x8
30x8
30x7, dropset

Unassisted dips
8
8
6

[ppower]

also if you goal is figure then i don't recommend doing bikini
instead spend that time building the muscle you need
if you compete in bikini then how will you put on the muscle?
Don't rush to stage just to get on stage build the body oyou want first then start competing

Thanks Suzanne for all your input, you are mirroring what a good friend of mine is saying so it helps reinforce it. I think waiting and adding is by far the best choice for me.

[ppower]

I had a great day yesterday, took it off from lifting and "gym cardio" but took my amazing dog, he is pretty much muscley like his famiyl, for a 3.5 mile walk. :)

Today is legs and cardio.....

[ppower]

Had an awesome long weekend. Pretty much banished myself from the computer, attended BBQs and even got in some great workouts. Legs was solid, Back had new PRs again and Chest was great as well.

Hit shoulders again today and am feeling great!

[ppower]

This week has made for some awesome workouts. I have been upping my weights significantly, can do 35lbs for DB Shoulder Press easily and back is really coming along. I am really enjoying the heavy weights and still doing moderate amounts of cardio, 30 min post workout and 45 min once a week when not training.

My arm workout from yesterday:

BB Curl
30x8
40x8
40x8
40x7.5

Incline DB Curl
17.5x8
17.5 x7
17.5x6
Superset with BB Skull Crushers
30x8
40x8
40x8
40x7

1 Arm Cable Curls
12.5x8
15x8
15xx8
17.5x5

Unassisted Dips
8x3

Rope Push Down
70x8
70x8
70x7

Reverse Grip W Bar Curls
Drop set starting at 40lbs

[ppower]

Had a good leg workout yesterday and a good back workout today. Would love some input on my leg workout, thoughts, opinions, etc.

Legs

Leg Press
warm up
90x30
140x30
140x28
140x28

Front Squat
65x30
75x30
75x28
75x27

Stiff Leg Dead
85x28
85x27
85x25
65x15

Leg Extensions
75x28
75x27
75x26

Laying Ham Curl
35x28
25x26
35x23
20x7

30 min cardio on the treadmill on a 15% incline

Back

Pullups Assisted (almost there for unassisted!)
40x7
40x5.5
50x4
50x6
50x5.5

Seated close grip row
85x8
85x8
100x4
85x5
85x7.5

Hammer High Row
70x8
70x7
70x7
45x7

DB Bent Over Row
40x8
40x8
40x8
32.5x9

Straight Arm Pull Downs
85x8
85x8
100x5
85x7

25 min cardio on stepmill & 1 hour walk with dog