Figure Competition Prep - Show #2

[TrailMinx]

Hi there!
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. I thought I would struggle and have a tough time with the routine – but I was surprised at how much fun the lifting was. Also been a great change of pace because I’m kind of burned out on distance running right now and was pleasantly surprised that I lost so much fat cutting my cardio way back. But now I need another goal to keep me focused on improving. And support from peeps that don't keep asking me why I avoid whey protein wouldn't hurt either!

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.

[jungleinthefrunk]

Nice shorts, lookin god in avatar, sweet strength! Can't wait to hear more. I can totally relate about the distance running thing!!

[TrailMinx]

Thanks! I just read a bit of your blog and WOW. Besides being super detailed you have accomplished a ton! Glad to see you are going to be in an upcoming comp too...I can stalk your journal for tips Seriously though, too bad you aren't closer to Idaho, I'd love to cheer you on in person. Will do it virtually for sure. Random question - are you going to decorate your suit?

Anyway, last two days for me were off days (Sunday/Monday) although did 30 min on the tmill each day for active rest.
Diet almost exactly the same macros - 1450ish cals/150g protein.

Also adding a couple 'before' photos so can track week-to-week progress.

[TrailMinx]

Ack - getting behind on the blog already and just starting...need to get in the habit. Here's a giant catch-up recap

Monday 5/7
Workout = cardio day 60 min intervals
Food= 1451 cals, 139g protein
Protein shake w/ banana
Starbucks soy latte
Mcdougall soup cup w/ tvp
Protein shake w/ water
Broccoli veggie blend w/ nutritional yeast and salsa
Protein shake w/ coconut milk and chai tea
Peanut butter

Tuesday 5/8
Workout = chest/triceps/calves – beginning of high rep cycle..yuck. much fonder of low rep cycle.
Bb bench 75x12,85x12,85x12,85x12
Incline db press 30x12,35x9,32.5x12
Db flyes – flat bench 20x12,22.5x12,22.5x12
Incline cable flye 20x12,15x12,15x12
Tricep pressdown 100x12,110x12,120x12,120x10
Single standing db tri xtend 12.5x12,15x10,12.5x12
Dips 5,5,4,5
Standing calf raise on stairs 25x25,25x25,25x25,25x25
Steated calf raise (hack squat) 180x25,180x25,180x25,180x25
Food = 1537 cals, 114g protein

Wednesday 5/9
Workout= cardio 25 min AM, 20 min lunch, 60 min PM
Random gym @ work workout – it’s usually empty so perfect for pull-ups and things usually don’t like to do at super crowded regular gym. Working on form.
Pull-ups 5,5,5
Chin-ups 5,5,5
Db side bend 35x15,40x15x40x15
Dips 10,10,10
Incline db flyes 15x15,15x15,15x15
Hanging leg raise 10,10,10
Food = 1536 cals, 147g protein

Thursday 5/10
Workout = back, biceps
Db bent-over row 40x12,45x12,45x12,45x12
Wide-grip pulldown 105x12,105x12,105x10
Seated cable row 90x12,90x15,90x12
Reverse-grip pulldown 105x12,105x12,105x9
BB curl 40x12,40x12,40x12,40x12
Food= 1416 cals, 120g protein

Friday 5/11
Workout = off day
Food= 1515 cals, 63g protein

Saturday 5/12
Workout= shoulders + biceps
Db shoulder press 27.5x12, 27.5x12, 27.5x12, 27.5x12+5
BB upright row 50x12, 50x12, 50x12+4
1-arm cable lateral row 10x12,15x12,15x12+8
DB bent over rear lat raise 12x10,12x10,12x10+8
Machine shrug 60x12,60x15,60x15
Concentration curls 15x15,20x12,20x12,20x12
Standing hammer 25x12,25x12,25x12

Food = 1538 cals, 141g protein
Protein shake w/peaches, banana, spinach
Quinoa w/ coconut milk and sugar free caramel syrup
Coconut yogurt+protein
Quinoa w/ smoked tofu, black beans and pineapple salsa
Post workout shake
Protein shake w/ berries, banana, spinach

[kareno]

Hey there, Minx Lady! Thanks for posting your routine here, as well as the photos. You look great!

Love the shorts, by the way. You wear them well!

[robert]

Great to see you back on here!

How are things going?

Hope all is awesome!

Looking great!

[TrailMinx]

Hi all again! I've been so awful at keeping up on logging! Also forgot my password, plus a hundred other excuses...etc.
Anyway, thought I should at least update. Competed in my first show - it was a blast! Took home 2nd place Novice and 4th Masters Open.

I'm picking out my next competition in late April/May - thinking about Emerald Cup on May 3/4. Anybody else going to that one?

[mrbear666]

congratulations with your show!

[C.O.]

Yeah looks like you got in great shape for your show, well done!

-Dylan

[TrailMinx]

Thanks! I'm actually glad that I'm back on the 'competition' diet schedule - I purposely put on some weight (#1 judge feedback was to add upper-body size) but it's been tough. I've just been hiding from the scale. But, bulking phase mission complete. Going back the other way now. Really, I'd love to compete in the physique class someday - no heels, creative routines, own music...would be so fun. Not sure how well I'd do bulking up to that size though.

Not really tracking all my food quite yet, just cut all the junk out. I got a HUGE order from True Nutrition with some new protein flavors. Pretty good (especially chocolate peanut butter cup!). The cinnabun I probably shouldn't have gotten in double though, it's super strong. I also got a pound each of supergreens and flax oil powder - haven't quite figured out what to do with those.

This week was low rep week. My favorite.
Wednesday 1/2
Workout = chest/triceps
Bb bench 65x12,95x5,105x5,105x5,95x5 drop set 65x15
Incline bench 70x5,75x5,75x5 + 70x5
Db flyes – flat bench 25x5,27.5x5,27.5x5 + 20x12
Incline cable flye 30x12,40x5,40x5 + 30x8
Tricep pressdown 100x12,120x5,120x5,120x5 + 100x10
Lying tri ext/tricep press superset 40x5 each x3
Cable OH tri ext 80x5,80x5,80x5 + 70x5

Friday 1/4
Workout = back, biceps
Wide-grip pulldown 105x12,120x5,120x5,120x5
One arm row machine 45x12,80x5,80x5,80x5 + 45x12
Seated cable row 120x5,120x5 + 90x10
Straight Arm Pulldown 80x5,80x5,90x5,90x5 + 70x8
BB curl 40x12,50x5,50x5,50x5ish
Incline curl 17.5x5,20x5,20x5,20x5
Concentration curl 20x5,22.5x5,25x5,25x5ish

[TrailMinx]

Modified workout yesterday for what weights were available - the gym was crazy busy. Figured out super greens is good mixed with a cup of low sodium tomato juice and a few splashes of frank's red hot w/lime. A cheaper, healthier spicy V8 of sorts. Yum!

Sunday 1/6
Workout= shoulders
superset
Db shoulder press 20x12, 27.5x8, 27.5x8, 27.5x8
1-arm lateral raise 12x12,15x8,15x8,15x8

superset
1-arm front raise 15x8,15x8,15x8
plate front raise 25x10,25x10,25x10

lying side rear delt raise 12.5x10,12.5x10,12.5x10,12.5x10

[TrailMinx]

Just completely revamped my workout plan for the next 6 weeks to try something new. Serious focus on my areas that need improvement (back and shoulders). Will see how it goes. Just finished a full week of this plan, haven't really been tracking weights used yet - mostly just getting used to the new routine. So far, I'm really sore. Hope that means it's working. As of Saturday was 14 weeks out from first spring show. Doesn't seem like that far away! Also, discovered that chia seed protein pudding is delicious! And so easy.
2 tbsp chia seeds + 2 tbsp organic cocoa powder + 2 tbsp protein powder + 3/4c unsweetened almond milk + 1 tsp truvia = 300 cal / 32 g protein. And super filling.
I took a batch to a birthday dinner last night and had that while everyone was eating cake and ice cream.

day1: LEGS/ABS
• CARDIO 15 MIN STEPPER
• FOAM ROLL
• OVERHEAD SQUATS – 3 SETS 12
• FRONT SQUATS – 4 SETS OF 12
• LEG EXTENSIONS – 4 SETS 12
• LEG PRESS - 4 SETS 12
• CALVES - 5 SETS OF 15
• HANGING LEG RAISES – 3 SETS 10
• CABLE CRUNCHES – 4 SETS 25
• CARDIO: 30 MIN HIIT

day2: BACK/SHOULDERS
• CARDIO 15 MIN STEPPER + 5 SETS BATTLE ROPE 30/30
• WIDE GRIP PULL UP – 4 SETS OF 8-10 REPS
• SUPERSET – 4 SETS OF 8-10
o BENT OVER 2DB ROW
o STRAIGHT ARM PULLDOWN
• SUPERSET – 4 SETS OF 8-10
o 1ARM LAT PULLDOWN
o MID CABLE CROSSOVER
• SUPERSET – 4 SETS OF 4
o SIDE LATERAL RAISE
o SEATED REAR DELT FLY
• SUPERSET – 4 SETS OF 4
o 1ARM SIDE LATERALS
o 1ARM INCLINE LATERALS
• SUPERSET – 4 SETS OF 4
o SEATED REAR DELT FLY
o CABLE CROSSOVER FLY
• UPRIGHT BARBELL ROW – 4 SETS OF 4
• CARDIO 60 MIN LOW INTENSITY

day3: BICEPS/TRICEPS/ABS
• CARDIO 15 MIN STEPPER + 6 SETS BATTLE ROPE 30/30
• BARBELL 21 CURLS – 3 SETS 21
• INCLINE BICEPS CURL – 4 SETS 8-10
• CONCENTRATION CURL – 4 SETS 8-10
• DIPS – 4 SETS OF 8-10 REPS
• TRICEP BENT-OVER CABLE EXTENSION - 3 SETS 8-10
• 1ARM DB TRICEP EXTENSION – 3 SETS 8-10
• TRICEP DB KICKBACK – 3 SETS 8-10
• DECLINE 21 CRUNCHES/SIT-UPS – 4 SETS OF 21
• CARDIO 30 MIN HIIT

day4: BACK/GLUTES
• CARDIO 15 MIN ELLIPTICAL
• SHOULDER WIDTH OVERHAND PULL UP – 4 SETS 8-10
• LEVERAGE ISO-ROW – 4 SETS 8-10
• SEATED LAT PULLDOWNS - 4 SETS 8-10
• BENT OVER DB ROW - 4 SETS 8-10
• SMITH SINGLE LEG SPLIT SQUAT 4 SETS 15
• BOX STEP-UPS - 4 SETS 12
• DB PLIE SQUAT - 4 SETS 20
• BOX JUMPS / LUNGES – 4 SETS 20
• CARDIO 60 LOW INTENSITY OR STEP CLASS (SUB GLUTES)

day5: CHEST/LEGS/ABS
• CARDIO 15 MIN ELLIPTICAL
• BENCH PRESS – 4 SETS OF 8
• INCLINE DB PRESS – 4 SETS OF 8
• DECLINE BENCH PRESS – 4 SETS OF 8
• CABLE FLYS-2 SET OF 10. CABLE PLACEMENT IN THE UP POSITION 2 SETS, MIDDLE-2 SETS, DOWN POSITION-2 SETS.
• STRAIGHT-LEG DEADLIFT – 4 SETS 8-10
• SUPERSET
o UPRIGHT HAMSTRING CURL – 4 SETS 8-10
o LONG STRIDE WALKING LUNGES
• CALVES – 5 SETS 15
• HANGING LEG RAISES – 3 SETS 10
• AB ROLLER – 3 SETS 10-15
• DB SIDE BENDS – 3 SETS 12
• CARDIO: STAIRS 30-45 MINUTES + 1MIN FEET STRAIGHT/1MIN FEET IN/1MIN OUT/1MIN TOES

day6: SHOULDERS/BACK
• CARDIO 15 MIN STEPPER
• SHOULDER WIDTH OVERHAND PULL UP – 4 SETS 8-10
• STRAIGHT ARM CABLE LAT PULLDOWN – 3 SETS 8-10/1 NEG
• BENT OVER 2DB ROW – 4 SETS 8-10
• SEATED CABLE ROW – 4 SETS 8-10
• SEATED DB SHOULDER PRESS – 4 SET 8-10
• SIDE LATERAL RAISES – 4 SET 8-12
• REVERSE FLY PEC DECK – 4 SET 8-12
• SEATED LATERAL RAISE – 4 SETS 8-12
• SEATED DB FRONT RAISE – 4 SETS 12-15
• CABLE REAR DELT ROW – 4 SETS 8-10
• EXTERNAL ROTATIONS – 4 SETS 8
• CARDIO 60 MIN HIGH INCLINE ELLIPTICAL

[mrbear666]

wow thats some serious training going on there!

[SeaSiren]

I'm following. Good luck!

[C.O.]

How are things going? Are you still competing?