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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
    * 1ื15 warmup set
    * 1ื12 warmup set
    * 1ื8-10
    Seated laterals
    * 1ื12 warmup set
    * 1ื8-10
    One-arm cable laterals
    * 1ื20 warmup set
    * 1ื8-10
    Dumbbell Shrugs
    * 1ื12 warmup set
    * 1ื10-12
    Triceps pushdown
    * 1ื15 warmup set
    * 1ื12 warmup set
    * 1ื8-10
    Lying EZ-curl barbell extensions
    * 1ื12 warmup set
    * 1ื8-10

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

    Day 3 – Off

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

    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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    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
    RX MEMBER ~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

  16. #16
    PENCILNECK ppower's Avatar
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    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

  17. #17
    PENCILNECK ppower's Avatar
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    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

  18. #18
    PENCILNECK ppower's Avatar
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    Quote Originally Posted by Suzanne View Post
    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.

  19. #19
    PENCILNECK ppower's Avatar
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    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.....

  20. #20
    PENCILNECK ppower's Avatar
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    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!

  21. #21
    PENCILNECK ppower's Avatar
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    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

  22. #22
    PENCILNECK ppower's Avatar
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    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

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