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  1. #1
    PENCILNECK ppower's Avatar
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    Default Training for 2011

    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.



    Attached Images Attached Images

  2. #2
    PENCILNECK ppower's Avatar
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    Default Workout & Diet

    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

  3. #3
    RX MEMBER spritz0's Avatar
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    Default

    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....

  4. #4
    PENCILNECK ppower's Avatar
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    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.

  5. #5
    PENCILNECK ppower's Avatar
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    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.

  6. #6
    PENCILNECK ppower's Avatar
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    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

  7. #7
    Moderator GirlyMuscle's Avatar
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    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.

  8. #8
    RX MEMBER 11Hungrybb's Avatar
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    ^^^That might be a good idea to consider

  9. #9
    PENCILNECK ppower's Avatar
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    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.

  10. #10
    FREAK Suzanne's Avatar
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    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

  11. #11
    Moderator GirlyMuscle's Avatar
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    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.

  12. #12
    OLYMPIAN ~gymdiva~'s Avatar
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    Quote Originally Posted by ppower View Post
    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

  13. #13
    PENCILNECK ppower's Avatar
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    Quote Originally Posted by Suzanne View Post
    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

  14. #14
    FREAK Suzanne's Avatar
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    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

  15. #15
    FREAK Suzanne's Avatar
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    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

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