Kiwi Girl's Newbie Competition Training Schedule

[kiwi girl 1]

Well, for what it's worth, here is my training schedule for anyone who cares to check it out.

I am not sure if anyone is interested, but I know I read with interest what others are doing - so thanks to all those other people who take the time to share their training journal.

Comments/critiques in relation to mine are welcome.

To set the scene, last year, I reduced my bf 7% and cleaned up my diet. Okay it isn't perfect - but heaps better than it was.

If I understand my PT's assessment numbers I have also put on 10 pounds of lean muscle mass during this time.

My weight hasn't really changed much - just my body composition.

This year, my goal is to have a go at my first BB competition - scheduled for Nov. Quite franky, I am scared ****less, but excited at the same time.


Training wise, this is my current schedule - although it is changed every 6 weeks or so.

This week, this is how things went:

<font color="red"> SUNDAY March 30th </font>

Fitday cals summary: 1700 - feeling bloated - weight sitting at 9.12. Must be Friday night's fast food still holding on !!

Food split: 35 P/46 C/19 F

Sunday is Leg day.

Bike - 20 mins warm up. (I know I should do it after my weights but I like doing it first to wake up)

Leg Extensions: 40 pds/18 kgs x 12 (slow)
"Wait for A Bus" - sitting against a wall - hold 1 min
Super set 3 times

Leg press: 88 pds/40 kgs x 12
Step Ups on high box: 15 step ups each leg
Super set 3 times

Lunges against a wall: 15 each leg (slow)
Leg Curls: 33 pds/15 kgs x 15 (slow)
Super set 3 times

Abs: Leg Raises &amp; crunches (20 of each x 3)

Plus one quick circuit of each Leg exercise to finish.

Bike: 10 mins cool down.

Good work out - nice burn.



<font color="red">MONDAY 31st March 2003 </font>

Fitday: 1988 cal. Weight back down to 9.10.5 - great !

Food split: 36p/43c/21f

Morning 5.30am : 30 min road run with hills - feeling good, but legs a bit sore after yesterday's leg workout.

Off to work.

Gym - 5.30pm - Back/Bi's/Delts/Calf

Lat Pull downs: (front seated)66pds/30kg's x 12
Lat Pull downs: (back seated 66pds/30 kgs x 12
Super set 3 times

<font color="green">NB: In NZ we use kilograms as our weight measurement - have tried to convert to pounds as well </font>

DB Bent Over Row: 13 pds/6kg x 12
DB Hammer Curls: 13 pds/6kgs x 12
Super set 3 times

Cable Bicep Curls: (not sure of weight) x 12
Cable front Delt Raise: (not sure of weight) x 12
Super set 4 times

Seated Calf Raise: 22 pounds/10 kgs x 20 x 3

Cardio (30 mins) - 15 mins - tread mill/15 mins bike


<font color="red"> TUESDAY 1st March 2003 </font>

Fitday: 2214 cals. Weight 9.11.5.

Food split: 33P/40C/27F

5.30am - early morning run on road and hills. 30 mins. Felt good.

Went to work

5.30pm - Gym:

Cardio: 20 mins bike (yes I know i should do it at the end , but I like to do it first !)

Flat DB Press 16.5 pds/7.5 kgs x 12
Flat DB Flies 16.5 pds/7.5 kgs x 12
Super set 3 times

BB Skull Crusher 19.8 pds/9kgs x 12
BB Close Grip Press/Belly button Press ! 19.8 pds/9kgs x 12
Super set 3 times
<font color="green"> (This is hard going - my shoulders are my weakest part for sure !)
</font>
DB Arnie Press: 6.6 pds/3 kgs x 12
DB Shoulder press: 6.6 pds/3 kgs x 12
Super set 3 times <font color="green">(this is hard going too)
</font> <font color="green"> </font>

Standing 21 Calf Raise: 119 pds/54kgs x 20 x 3

Bike: 10 mins cool down.


<font color="red">WED 2nd April 2003 </font>

Fitday: 1853. Weight still sitting at 9.11.5

Food split: 39 P/40 C/21 F

5.30am: usual 30 min run


5.30pm: Ab day and Posing Practice.

Cardio: 30 mins bike

Ab's:

Extensions: 10
Broom twist: 10
Crunches: 20
Obliques: 20
Chair leg Lifts: 20
Ab Crunch/Curl machine 20
Repeat circuit 3 times

7am Posing practise: BB mandatory poses. Went well.(I was terrible to start with - but have improved)


<font color="red"> WED 3rd April </font>

Fitday: 2089 - bad day - really tired. Just went home after work and could barely move !! Busy stressful work week. Utterly knackered.


<font color="red">THURS 4th APRIL </font>

5.30am: normal run.

Gym: no gym work out.

Food split: 35P/42C/23F
Ate rice cakes when i got home from work....bad bad bad


<font color="red"> FRIDAY 4th APRIL </font>

Fitday summary: 3020 !!

Food split: 24 P/45 C/31 F

Really bad - but this is my fast food day. Was still utterly tired from a busy week. Went home and ate rice cakes and then had fish &amp; chips and burge for tea. Normal Friday binge...maybe I need to cut this back even though it is only once per week ???

5.30am Friday morning - 30 min run

5.30pm - no gym ...should have been a gym "catch up day"


<font color="red">SAT 5th April </font>

1 hour brisk walk on foreshore. Felt great again.

Fitday summary: 1406 cal
31 P/45 C/24 F

Was back on my food schedule.


<font color="red"> In case anyone is interested, my food diary goes roughly as follows: </font>

Breakfast (after run):
omelet (3 egg whites/1 yolk)
Slice wholemeal/grain toast with reduced fat canola spread/s/f jam
Piece of fruit

Morning:
Protein drink

Lunch: Heat up the following mix
Lean beef
Kumera (a NZ vege like yams???)
Carrots/celery
S/f yoghurt

Mid afternoon:
2 rice cakes + cottage cheese

Pre-Workout:
Protein bar
Piece of fruit

Straight home to tea after gym:
Lean meat eg beef/baked salmon etc
Veges eg onions/carrots/mushrooms/celery/cabbage

May end with a s/f chocoloate drink, or rice cake etc

[Xtreme1986]

hahaha I'm eating a kiwi as I type and my mom thinks its gross cuz the skin is still on.. haha sweet nickname. You look to be eating well and your workout is good. Awesome stuff I'm officially looking forward to following this Journal. [img]/forum/images/graemlins/smile.gif[/img]

[kiwi girl 1]

Thanks Extreme - I eat kiwi's too.

Have a good week

[Xtreme1986]

[ QUOTE ]
kiwi girl 1 said:
I eat kiwi's too.

Have a good week

[/ QUOTE ]haha well how appropriate a name for you then! haha
and thanks you have a good week too!
(PS check out my journal when you get the time)

[Philia2]

[ QUOTE ]
kiwi girl 1 said:
I am not sure if anyone is interested, but I know I read with interest what others are doing - so thanks to all those other people who take the time to share their training journal.



[/ QUOTE ]

Of course we are interested!!!
We can always learn from each other and working towards a new goal can sometimes feel very hard and lonely so it's nice to be able to share.

You are doing great and you'll be even more great for the competition in November. Just believe in yourself! [img]/forum/images/graemlins/laugh.gif[/img] [img]/forum/images/graemlins/smile.gif[/img]

[kiwi girl 1]

19th April 2003

Okay - Time for an update. Its been 2 weeks since my last confession.

No major changes to my workout in terms of exercise programme, but I have bumped up some of the weights and added more reps. [img]/forum/images/graemlins/laugh.gif[/img]

When I started this programme, it was 3 sets of each exercise (and it killed me). Now I am up to 4 sets, have upped the weights, and the exercises are heaps easier.

Sunday is still leg day, but my leg press is now 60kg/132.3 pounds (it was 88 pounds).

Leg extensions and leg curls are also up, and before when I did that horrible exercise when you "sit against a wall", it just about killed my legs - but now I can hang there for ages.

I have also upped my sets for my shoulders, arms and back - shoulders are still my weakest area to exercise (although they look okay visually)- I do those Mon and Tues, with Wed dedicated to abs. (I might switch those this week, so abs are in the middle to help recovery).

Friday is a catch up day for my favourite exercises - doing an all over body routine of what ever I feel like.

Thursday and Sat are free of weights, and I do things like go for a brisk walk by the sea - real nice, although it is starting to get a tad wintery here in New Zealand.

The big change in my work out has been in timing.

I was finding I was getting buggered doing early morning cardio, followed by weights after work, on top of a long work day. And sometimes things happen at work, which means I need to work late, and it interfered in my training. [img]/forum/images/graemlins/crazy.gif[/img]

<font color="red">I don't know how other people get on balancing everything....love to know other people's schedules. I felt like I was burning the candle at both ends some days.
</font>
So I changed my routine, and have tried to do my early morning cardio (which is a 30 min run), then have a protein drink and apple and go straight to the gym (which opens at 6am) for weights and 20 mins of additional cardio (if needed). Then I come back, have breakfast and get to work.

It means getting up just before 5am (about 10 mins earlier than before) but my programme is completed and I am at work by 8.30am.

And at the end of the day I can come home, or if I need to stay longer at work, it doesn't matter.

I am also better with my diet during the day - although I have to watch the munchies after work !!

Diet wise - overall, not too bad. I have been faithfully logging into fitday, which has made me think more carefully about my P/C/F mix.

I was a bit higher in carbs than I realised, so I am working on that. I have also bought that jar of peanut butter - yumm.

I have cut out Fast Food Friday - and actually have felt better for it.

But my weakness is bread...at least it is wholemeal rye stuff with plenty of grains ...but I need to keep it to one slice per day....sigh. [img]/forum/images/graemlins/frown.gif[/img]

I haven't lost any weight, even though my calories are pretty good between 1800 - 2200 most days. This has always been the case for me, as I seem to gain muscle.

It is time for me to book another appointment with my PT to get my bf assessed and get a new programme.

This will be a good test to see if I am on track for my first body building competition in November.

I saw one of my friends at the gym yesterday. She is competing in her first BB competition in 2 weeks time. She said she is holding in there although has little energy and has broken out in cold sores.

In 2.5 months time, I need to cut the talk (and the bread)and really get serious if I want to compete....time is passing quickly. [img]/forum/images/graemlins/shocked.gif[/img]

[Philia2]

[ QUOTE ]
kiwi girl 1 said:
19th April 2003

No major changes to my workout in terms of exercise programme, but I have bumped up some of the weights and added more reps. [img]/forum/images/graemlins/laugh.gif[/img]

[/ QUOTE ]

Goodie goodie!! [img]/forum/images/graemlins/laugh.gif[/img]

[ QUOTE ]

Friday is a catch up day for my favourite exercises - doing an all over body routine of what ever I feel like.


[/ QUOTE ]

Yes I also like the "do whatever you feel like" days...... [img]/forum/images/graemlins/smirk.gif[/img]

[ QUOTE ]

<font color="red">I don't know how other people get on balancing everything....love to know other people's schedules. I felt like I was burning the candle at both ends some days.
</font>

[/ QUOTE ]

You'll need to find what works for you . We are all different. You are so right with trying different things....... [img]/forum/images/graemlins/smile.gif[/img]

[ QUOTE ]

But my weakness is bread...at least it is wholemeal rye stuff with plenty of grains ...but I need to keep it to one slice per day....sigh. [img]/forum/images/graemlins/frown.gif[/img]


[/ QUOTE ]

<font color="purple">Oooooooh I know that one!!!! I can eat the whole bread in 10 mins!!! </font>

[ QUOTE ]

I saw one of my friends at the gym yesterday. She is competing in her first BB competition in 2 weeks time. She said she is holding in there although has little energy and has broken out in cold sores.

[/ QUOTE ]

Great to have somebody there sharing the same goals as you. You can learn tons from each other!!

Yes times passes fast but you seem being on the right direction there!! Good luck! [img]/forum/images/graemlins/smirk.gif[/img] [img]/forum/images/graemlins/smirk.gif[/img] [img]/forum/images/graemlins/smirk.gif[/img]

[kungfu_chick]

Hiya kiwi girl! Sounds like you're making great progress with the weights, yay!

Regarding workout schedule, on cardio days I get up just before 5am like you, but I only have time to do 20 mins HIIT cardio and have a light stretch. I'd love to be able to do weights in the morning sometimes, like if I know I'm going to have a busy afternoon/evening, cos then it's done and you don't have to spend the whole day worrying about whether you're going to make it to the gym or not. However, since I have to leave for work at 6:50am there really isn't time to do weights in the mornings, even on non-cardio days. Most of the time I do weights late in the evening to avoid the big after-work rush.

Oh yeah, natty PB is great, isn't it!

[kiwi girl 1]

Hi and thanks for the feedback. Really appreciated. It makes me feel really motivated, and supported.

When I hear about other people's schedules, mine doesn't seem that bad at all - pretty civil in fact !

I ran into my friend at the gym today who is training for her first upcoming competition. She is doing it despite no support from her boyfriend and family. They think she is crazy, and she said her mother spent two hours lecturing her on why was she doing this? Really sad. I think they should be supporting her with her goal which is clearly something important to her.

I am planning to take a few days off work, jump in the car and go and see her compete - and learn a little more in the process for myself.

As for me, although my boyfriend isn't a body builder (and thinks going to BB competitions is as exciting as watching paint dry)he observes my progress with interest, and has the task of photographing me in my underwear every couple of months to see whether I am looking any more buff or not....come to think of it, since we started doing that task, he has become alot more supportive ...hmmmmm

[PhysiqueMystique]

We are interested in your progress so keep posting!

Well you will have to show us your photos so we can see your changes!! It is hard when you b.friend is not into it. My man weight trains and is really proud of me for wanting to compete. He tells people! Quite embarrassing really, but it helps to keep you on track.