The ABC Challenge: Leslie's cut

[Lesli]

I'm ready to start my cut. I'm a 26 yr. old female.

Height: 5'1
Weight: 125
BF%: will post later
Arms: (almost)14"
Chest: 32"
Thighs: 20"
Calves: 14"
Waist: 25"


I'd like to lose some bf but keep (gain) my muscularaity. I work out 5 days on 1 day off.
Here's what my split looks like right now...

Chest
Back
Shoulders/Calves
Arms
Legs
Off

I haven't been doing much cardio as I've been trying to add mass, so I'm going to be incorporating cardio in. Starting off with 3 days per week for 30 min. then increasing if I feel necessary.
As far as diet goes, I'm going to cycle carbs.
The supplements I'm currently taking are:
Optimum Whey (as needed)
Mass Maker(1 sc. w/2 sc. of whey after workout)
Muscle Synergy: 4 in the a.m. on empty stomach then 4 before my workout on empty stomach
Mass aminos: 4 w/each meal + 5 to 10 before workout and 5 after workout
Ultra 40 liver tabs: 4 w/each meal
ECA: only when I feel like I'm low on energy (which isn't very often)
Ms. PowerPak (multi-vitamins/minerals): 1 pack per day

That's it. I'm ready to unveil the muscles I've worked so hard to create! Plus, I have my first comp coming up at the end of May!! So I've got to be ready to kick ***!

Goodluck, everybody!

Leslie

[davethewonderpony]

Hey Leslie!

Good luck...I didn't know you were planning on competing. I'm doing one in May as well along with SexyCanadianDiva (same show), so if you need any contest motivation, we can all work together! It always helps to have other people in your corner to share advice and relate to what you're going through.

[Lesli]

Hey, Dave! Yeah, I'm planning on competing at the end of May. I really didn't think I'd be doing it this soon but I've had alot of people tell me I should, so here I go! I'd LOVE any contest motivation you could give! It gets a little confusing I've got people telling me one thing and other people telling me the total opposite. /forum/images/graemlins/confused.gif Makes my head spin sometimes!lol Good luck w/your comp as well!!


Today I worked my shoulders. I took off yesterday.

Warm up-Front raises 2 sets of 15

Dumbbell Military press- 5 sets of 20lbsx10,25lbsx10,25lbs x8,30lbsx6,30lbsx6

Behind the neck shoulder press- 5 sets of 40lbsx12,50lbsx10,50lbsx8,50lbsx8,50lbsx6

Dumbbell Front raises- 4 sets of 10x15lbs

Side lateral raises- 4 sets of 10x10lbs

Rear delt flyes- 4 sets of 8x40lbs

Machine shrugs- 5 sets of 15x180lbs.

That's it for today! Pretty awesome workout, ya think? Yeah, I'm still feeling it!
Tommorrow is arms day. My favorite!! /forum/images/graemlins/grin.gif

Well, I'll post that one tommorrow. So, everyone have a great night.

Leslie

[Lesli]

O.K., time to post! Yesterday was legs day.

Warm up w/leg exts. for 2 sets of 15 then went into heavy leg exts. for 4 sets of 8 to 10 @45lbs,65lbs,90lbs.

Duck Squats- 2 light sets of 20
4 heavy sets of 12@120lbs.

Hack squats- 4 sets of 10 increasing weight each time 90lbs,140lbs,180lbs,200lbs.

Lying squat machine- (not leg press) 4 sets of 10@100lbs,115lbs,130lbs.

Lying ham curls- 4 sets of 10@30lbs,40lbs.

Lying dbell ham curls- 4 sets to failure 25lbs,30lbs,35lbs.

SLDL's- 4 sets of 12@60lbs.

Felt good. Need to change my leg workout next time, I feel like I'm doing the same thing everytime. Need to get creative. But, I did have one of my guy friends tell me he wasn't going to talk to me anymore cus I could do more on the hack than he could! /forum/images/graemlins/blush.gif Then I found out today that after I had left yesterday he and another friend was bragging about how strong I was! /forum/images/graemlins/grin.gif Oooohhhhh!!! I feel so special!lol

Today I did chest. ****, I was strong today!

Warm up-Pec dec 2 sets of 15

Decline dbell bench presses- 4 sets of 10@25lbs,30lbs,35lbs.

Incline bench press- 4 sets to failure@50lbs,60lbs,70lbs.

Machine presses- 4 sets to failure@70lbs,85lbs,100lbs.

Incline dbell press- 4 sets of 10@25lbs. (I'm weaker on an incline for some reason)

PecDec- 4 sets of 8@50lbs,60lbs,

Dips- 4 sets to failure

That was it. Tommorrow is my off day, then I'll do back on Sunday. So, I'll be back!

Leslie

[Lesli]

Just got back from the gym, trained my arms today. I always start my arms w/o with bis because I think they need to be bigger (they are a very nice size already, but my triceps are huge and I think they take over) I really don't even have to train my tris very hard and they grow like crazy (but I do anyway!) So, here's what I did.

Bis:

Warm up- Preacher curls w/ez curl bar 1 set of 20 no weight then 1 set of 15 w/10lbs.

Preacher curls(w/ez curl bar)- 4 sets to failure x40lbs.

Hammer curls- 4 sets of 8 x20lbs. + 2 sets to failure x25lbs.

Incline dbell curls- 4 sets of 10x15lbs.

Rope cable curls- 4 sets of 8 to 10x40lbs.,45lbs.,50lbs.,55lbs.

Tris:

Rope press downs- 1 light set of 20x25lbs.
3 sets of 10 to 12x30lbs.,35lbs.,40lbs.

Overhead exts.- 4 sets of 8x40lbs.

Tricep ext. machine- 4 sets of 8 to 12x70lbs.,85lbs.,85lbs.,85lbs.

Cable kickbacks- 4 sets of 10x30lbs.

Dips behind the back w/25lbs. plate on my lap-5 sets of 12

Very good workout today. Had lots of energy(slept like a baby last night,it was niiiiiiiccccce!) Arms are feeling pretty shaky and worn out. God, I love arms day!lol
Tommorrow I'll be doing legs. My next fav!

I've been getting some major comments recently, it makes me feel a little self conscious. I mean they're all good, but I'm the shy type and pretty much keep to myself. But people keep asking about me. And I've noticed people watch me when I work out. I don't know maybe I'm just being silly and shouldn't worry about it. It just makes me nervous sometimes when I see people look at me and say things when I train. Oh, who am I kidding anyway, I love the attention! /forum/images/graemlins/grin.gif

Well, enough rambling for one day.

Leslie

[**DONOTDELETE**]

[Lesli]

Geez, it's been awhile since I last posted. Been very busy, but I'm still training hard and sticking w/my diet. Everythings going well, getting more muscular and losing bf it feels good. I'm getting all these really cool veins popping out everywhere,(legs, arms, etc.)I've been getting alot of support from the guys at the gym and it's really motivating me, making me push myself harder. I'm getting a little nervous about competing, I hope I can be ready by then. It's not till the end of May but that's only about 3 and 1/2 months!! ****, that's coming up! Anywho, I'm still at it and I'm getting ready to hit the gym for some Back/Bis and cardio I'll be back to post it later.

Leslie

[**DONOTDELETE**]

[Lesli]

Hey, Yu, I sent you a PM.

It has been forever since I last posted. I'm sorry! /forum/images/graemlins/frown.gif But I'm still at it. I'm down 3lbs and have lost no muscle.
Well, I also got a training partner!! He's going to compete in the May show too! So we're going to help each other. Yesterday was our firt time training together. We did back/bis. Started w/lat pulldowns.

2 light sets of 20
4 heavy sets of 12

Machine low rows: 2 light sets of 20
4 heavy sets of 8 to 12

Wide grip machine pulls: 2 light sets of 20
4 heavy sets of 8 to 12 (ouch!!)

Dumbell rows- 2 light sets of 20
4 heavy sets of 8 to 12

Seated rows- 2 light sets of 20
4 heavy sets of 8 to 10

My back was toast after that! Then we moved on to bis.

Dumbell curls- 2 light sets of 20
3 heavy sets of 8

Preacher curls- 4 sets of 8

Concentration curls- 3 sets of 10, 2 sets of 10 hammerstyle

Well, that was it, as if that wasn't enough! It was awesome! When I woke up this morning my back wasn't sore at all, and I was like wtf! But let me tell you, I'm really starting to feel it now! ****, it's getting pretty sore.
Today we're going to hook up for some legs. I'm excited! He told me that I was better than any guy he's ever trained with! I'll have to admit, he really did kick my ***! /forum/images/graemlins/blush.gif It's just what I need. All right enough rambling. I'll be posting soon! I promise.


Leslie