Longtime forum lurker here, but I rarely post…time to start a log!
The fall show for NGA Idaho is here in Boise on September 29. I’m signing up now. And I’ve never really kept a daily training log before so I think this will help keep me on track. The plan is to compete in the novice figure division (and also master division A…because I’ll be 35 in September…yikes) in 21 weeks from yesterday.
Why? I started a 12-week challenge at my gym in January this year, began at 130lbs/22% bf and finished at the end of March at 118lbs/16% bf. I think I’ve gained a few since then, been lifting like crazy though so I’m hoping it’s mostly muscle.

Saturday May 5
AM workout = 45 min low intensity cardio, chin-ups, pull-ups, dips. Really just a nice activity break in the middle of a 12-hour shift at work sitting around.
PM workout = shoulders/calves
DB shoulder press 30x6, 32.5x5, 32.5x5, 32.5x5 drop 25x8
DB side lateral raise 12.5x5, 15x5, 15x5 drop 12.5x8
Single-arm front cable raise 15x6, 20x6, 20x6 drop 15x6
Rear delt flye machine 65x8, 75x6, 75x6 drop 60x8
DB shrug 60x8, 65x8, 65x8 (just got new straps…weight still feels light but can barely get the DBs back on the rack and I’m always afraid I’m going to bust the mirror. Why is there a mirror right behind all the weight racks?? Sorry for mini-rant.)
Single-leg calf raise (on stairs) 25x15, 35x15, 35x15, 35x15
Calf raise on leg press machine 270x15, 270x20, 270x20, 270x20
Meal1 – protein shake w/mango/almond milk
Meal2 - luna bar
Meal3 – protein shake
Meal 4 – mcdougals soup cup w/tvp
Meal5 - pear
Meal5 – protein shake w/blackberries/mango, steamed broccoli
Meal6 – protein blended with coconut tofu dessert, half glass red wine
Postwo – protein shake
Totals: 1519cals, 157g protein
Is this a crazy amount of protein powder? Quite possibly. But I just got a monster order of new flavors so this is just temporary insanity while I try them all. I need to work on eating less processed foods in general. Also somewhere between 1-100 cups of black coffee per day.
