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  #11  
Old 04-21-2003, 09:22 AM
schless schless is offline
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Default Re: Kiwi Girl\'s Newbie Competition Training Schedule

Hi Kiwi Girl! Awesome progress! Keep up the good work! Saw your post in my journal so thought I'd just respond over here in your's! [img]/forum/images/graemlins/smile.gif[/img]

I have to ditto Philia's comments about good for you for trying different things in order to see what best fits your schedule. It is hard to have a life and lift sometimes, isn't it!!?!?! Ah...priorities!

You're doing great, and your weights look good! Such a motivator when we see ourselves lifting progressively heavier! [img]/forum/images/graemlins/smile.gif[/img] Keep up the good work! [img]/forum/images/graemlins/cool.gif[/img]
  #12  
Old 04-21-2003, 09:27 AM
Xtreme1986 Xtreme1986 is offline
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Default Re: Kiwi Girl\'s Newbie Competition Training Schedule

Atta girl keep it up stay motivated!
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  #13  
Old 05-03-2003, 05:03 AM
kiwi girl 1 kiwi girl 1 is offline
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Default Re: Kiwi Girl\'s Newbie Competition Training Schedule

I haven't posted for a couple of weeks, but I have been working out really hard. My weights have started to crank up and I loooove going heavy. [img]/forum/images/graemlins/smile.gif[/img]

I look at the "baggy teeshirt wearing, stretch tights" newbie women in the gym ...and I think how much I have moved on since I was one of them.

I wear tight fitting clothes and sleeveless tops to show my biceps, and I have my place at the mirror to grunt along with the guys.

It's a great sense of having "arrived" at a new level.

It is working out well getting up early in the morning and doing both cardio and gym before work, even though it means getting up at 4.45am.

I hit the streets - going for a slow run for 30 minutes and as I run in the dark, I think of people like Schless, who have been up for hours !!

Then a protein drink and down to the gym for an hour - and back for breakfast before work.

But even though I have been working out hard, my weight has gone up [img]/forum/images/graemlins/frown.gif[/img]...and in true female style ...it gives me mixed emotions - so thought it was about to book an appointment with my PT and get assessed. So I have done that.

I have come away with mixed feelings - no change in BF over the last 6 weeks ...(still sitting at 23% - **** **** **** )- I was hoping it had gone down. It made me really depressed for a few days. [img]/forum/images/graemlins/frown.gif[/img]

But on the positive side, I have put on another 1 kg of lean muscle (ie 2.2 pounds)over that same 6 weeks period - so I should feel good about that. [img]/forum/images/graemlins/smile.gif[/img]

I have a new programme again - heaps of focus on my arms - which I am really excited. I really want to build my delts and arms. It is my new goal.

At my last BB competition posing practice, the local regional champion BB woman is part of our group (there are 6 or so of us practicing competitive posing) - she has HUGE delts ...I want one's like hers !!

After standing next to her, I felt like rushing home and eating a steak ....

I am still determined to compete in November.

My friend, who would have been competing this weekend, broke down the other week and started to eat junk food ...she couldn't hang in there ...so she had to withdraw....I think her head just wasn't there in the end.

<font color="green">My New Programme Looks like this </font>

<font color="red">Back </font>
Bent over rows
1 arm cable rows
1 arm DB rows
DB rear delt raise
DB shrugs
DB bicep preacher curls
DB Biceps curls

<font color="red"> Legs </font>
Wide BB Squats
Cable adductor Pullover
Cable Butt Pull back
Leg press (1 leg at a time)
Leg Extension (1 leg at a time)
Leg curls (1 leg at a time)
Calf raise DB (I leg at a time)
Standing calf raise

<font color="red">Chest </font>
Incline DB Press
Cable Xover for chest
Pec Deck
Tricep reverse grip pulldown
Tricep kickbacks
1 arm DB medial raise - delt
Ab crunches

<font color="red"> Delts </font>
1 arm shoulder press
Seated shoulder press
Reverse seated shoulder press
Smith machine shrugs
Reverse peck deck

A key focus of my new programme to balance muscles (eg "one leg at a time" stuff, so that the strong leg doesn't do the hard work and the weak leg have it easy).

I have tried each of my new workouts except the chest one - which I will do tomorrow (Sunday)...boy was I sore this week....and I really found out which was my strong/dominant leg and arm. [img]/forum/images/graemlins/blush.gif[/img]

I have also booked in for a new bf assessment in 4 weeks time ...I really really want to get that down another percent.

<font color="green">My diet is basically like this at present: </font>

early morning Run (30 mins)

Protein drink with water + apple

gym w/o

<font color="purple">Breakfast: </font>
omelet (3 egg whites, 1 egg) + s/f tomato relish
slice rye toast + p/n butter

<font color="purple"> Morning </font>
Protein drink with low fat milk

<font color="purple">Lunch: </font>
lean beef, kumera/pumpkin/green veges
Protein drink with water

<font color="purple">Afternoon </font>
Protein bar

<font color="purple">Tea: </font>
Baked Salmon (or other lean meat) + pumpkin &amp; fibrous veges

Protein drink with water before bed.

If I get hungry ...maybe a rice cake or two with low fat cream cheese, or protein pancakes etc...but it is the above.

I will stick with this programme for the next 4 weeks and see how I go ...naturally any comments/help/advice from the Board are always welcome ....




  #14  
Old 05-04-2003, 12:45 AM
kiwi girl 1 kiwi girl 1 is offline
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Default Re: Kiwi Girl\'s Newbie Competition Training Schedule

<font color="red">Sunday 4th May </font>

cardio - 20 minutes bike

(then on to my new programme...)

<font color="red"> Chest/Triceps </font>

<font color="purple">Incline DB Press </font>
12x6 kg (13.2)- warm up set
10x7.5 kg (16.5 pds)x3 sets
8x10kgs (22 pds) x 2 sets

<font color="purple">Superset the above with 3 set of crunches: </font>
1 set is as follows:
20 - normal crunches
20 with legs raised (counting 3 up 1 down)
20 with legs raised (counting 1 up 3 down)

<font color="purple">Cable Cross Over for Chest (this is a new one for me) </font>
10x12 kgs (26.45 pounds)- decided to go heavier ..
8 x 18kgs (39.7 pounds) - this feels good - 4 sets

<font color="purple">Tricep reverse grip down (another new one for me - had to check my stickman drawing to remind myself on proper form !) </font>
8x 18 kgs/39.7 pounds <font color="green"> (It was supposed to be 12 kgs but I think I just carried out from the exercise above - no wonder my tricep burned ! It felt **** good)
</font>
<font color="purple">1 arm medial delt Raise (another newbie - had to check the stickmen drawings again !): </font>
12x 3kgs (6.6 pounds)- 3 sets each arm

<font color="purple">Tricep kickback: </font>
12x3kgs (6.6 pounds) - 3 sets each arm

<font color="purple">Pec Deck: </font>
12x18kgs (39.7 pounds)
8x 24 kgs (53 pds) x 3 (going back down to 18kgs when I hit failure each time) - 3 sets

10 minutes on the stepper machine to wind down.

Good workout - glad I do this one on a Sunday because it took an hour for the weights to do properly, and then the 30 mins of cardio on top of that.

The guys at the gym yelled out "looking good" ...I thought they meant the fortune I spend on my hair yesterday getting it cut, dyed and blowwaved straight .... but no - they said they hadn't noticed my hair, just the muscles in my arms !! [img]/forum/images/graemlins/blush.gif[/img]

<font color="blue">Diet so far today: </font>

Fat burners - Lean System 7 (3 capsules) and 2 coffees in bed !

Breakfast (before Gym)
Omelet (3 egg whites + one whole egg)/tomato relish on top
slice of rye toast with peanut butter
(CLA capsule/multivitamin)

Protein drink with water after gym <font color="green"> - I mix water and coffee, plus 2 scoops protein powder and a bit of extra sweetner - tastes great and fills me up - the coffee adds flavour - otherwise it tastes terrible wihout milk.</font>

Lunch:
Low fat curry - onion/5.3oz lean beef meat - sauted with curry powder - add cooked pumpkin/green beans and a few tablespoons of low fat sour cream.(CLA tab)

fat burners - 3 LS7

Mid- afternoon
Rice cake with lowfat spread, plus low carb protein bar

Tea - still to come - lean roast and green veges, maybe a protein drink with water before bed if hungry.


<font color="red"> Good workout today - I can still feel my muscles twitching. </font> [img]/forum/images/graemlins/cool.gif[/img]
  #15  
Old 05-04-2003, 03:31 PM
kungfu_chick kungfu_chick is offline
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Join Date: Jan 2003
Location: Kiwi wanderer
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Default Re: Kiwi Girl\'s Newbie Competition Training Schedule

Hiya Kiwi Girl,

I just read your question about creatine in Ender's journal. I used it last year and observed great gains in strength and lean mass, with no noticeable water retention. If you are worried about bloating up from water, you can skip the loading phase and start off with the maintenance dosage instead. You won't notice such a sudden change, but after a few weeks the effects will be the same whether you loaded or not. (With loading, you many experience strength gains within the first week.)

P.S. I didn't 'bulk up' at all, because I was on below-maintenance calories. I just noticed more muscle popping up even though I was leaning out.
  #16  
Old 05-04-2003, 04:40 PM
Rave Rave is offline
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Default Re: Kiwi Girl\'s Newbie Competition Training Schedule

kiwi girl 1,

Those rice cakes are horrible for you! [img]/forum/images/graemlins/wink.gif[/img]

Did you know that eating one is the equivalent of drinking a soda?

Quoting LAM:

[ QUOTE ]
some foods have an adverse effect on the body. rice cakes are one of them. they stimulate lipoprotein lipase (LPL) which is an enzyme that control the flow of lipids (fats) across/into the cell membrane of fat cells (adipocytes). it has nothing do with the caloric content. our biology is controlled by enzymes and hormones...

[/ QUOTE ]

http://www.abcbodybuilding.com/forum...rue#Post492747
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  #17  
Old 05-05-2003, 03:55 AM
kiwi girl 1 kiwi girl 1 is offline
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Default Re: Kiwi Girl\'s Newbie Competition Training Schedule

Thanks for the feedback ...yes I do want to give Creatine a shot, so will start after my next bf measurement, so i can monitor progress.

As for rice cakes ...I am trying to cut back ..sigh ! [img]/forum/images/graemlins/frown.gif[/img]

<font color="red"> Update for today .... </font>

<font color="green"> May 5th 2003 </font>

<font color="purple"> 5.10am 30 minutes run

6am - 7am GYM - Leg Day (arms/chest sore from yesterday)
</font>

10 mins warm up on bike

<font color="purple">Wide BB Squat </font>
20kg bar = 44 pounds x 3 sets of 10

<font color="purple">Cable adductor pullover for inner thigh </font>
10x 12kg (26.5pds) each leg - 3 sets supersetting with Cable Butt Pullback

<font color="purple">Cable Butt Pull back </font>
10 x 12 kgs x 3 sets.

<font color="purple"> Leg Press: </font>
1 leg at a time: 10x20kg(44 pounds) - 3 sets each leg.
<font color="brown"> Left leg is definitely the weaker one here.
</font>

<font color="purple">Leg Extension: </font>
1 Leg at a time:
12kg (26.5pds)x 10 warm up set
15 kgs (33 pds) x 10 x 2 sets
18 kgs (39.6 pounds) x 8 x 2 sets
<font color="brown"> (interchange the last 3 sets with sitting against the wall for 1 minute for a real burn)
</font>

<font color="purple"> Leg Curls </font>
(1 leg at a time)
12kgs (26.5pds) x 10 x 3
(left leg is definitely weaker here - hard to work hard for last reps)

<font color="purple"> Calf Raise </font>
1 leg at a time
7.5 kgs (16.5 pounds)x 15 - hold weight in arm and raise/lower calf. 3 sets.

<font color="purple"> Standing Calf Raise on machine</font>
66 kgs (145.5 pounds)x 15
66 kgs x 12
66 x 11
(calves tired - need to aim for 15-20 each set)

<font color="red">Diet: </font>
2296 cals
43P/33C/24F

NB: Okay except for the rice cake munchies when I got home from work. **** **** [img]/forum/images/graemlins/frown.gif[/img]


  #18  
Old 05-05-2003, 07:18 AM
Xtreme1986 Xtreme1986 is offline
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Default Re: Kiwi Girl\'s Newbie Competition Training Schedule

Hey
I might have just not read it if you mentioned it but what kin of competition are you training for? Bodybuilding or Ladies Fitness?
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  #19  
Old 05-06-2003, 05:05 AM
kiwi girl 1 kiwi girl 1 is offline
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Default Re: Kiwi Girl\'s Newbie Competition Training Schedule

Hi Xtreme

I'm aiming for my first competition in Nov - it's not fitness - bodybuilding. But if I don't build enough muscle for the BB section then I could go in the figure section. I can make up my mind nearer the time once I see how my body responds etc.

In the meantime I have learnt the poses, and I am looking at routine options. I meet regularly with a BB competitor group, which is good support. [img]/forum/images/graemlins/smile.gif[/img]

Workout today is as follows:

<font color="red"> 6th May 2003</font>

<font color="green"> 5.10 am </font>
Early morning run (pant around the block !)

<font color="green">6.10am </font>
Gym (running a few minutes late). 5 minutes warm up on bike.

<font color="blue">Back workout: </font>

<font color="purple"> Cable Bent over row: </font>
48kg (106pds) x 10 x 4 sets

<font color="purple">1 arm cable row: </font>
36kg (79pds)x10x 3 sets

<font color="purple"> 1 arm DB Row (we call it "starting a mower")</font> 12.5 kg (27.5pds) x 10 x 3 sets
(that got heavy at the end but felt good) [img]/forum/images/graemlins/smile.gif[/img]

<font color="purple"> DB Rear Delt Raise: </font>
3kgs (6.6 pds) x 10 x 2 sets
3 kgs x 8 x 1 set
<font color="green"> (It's tempting to go too fast - must remember to keep that movement slow to get the full benefit on my shoulders) </font>

<font color="purple">DB Shrugs: </font>
7.5 kg (16.5 pds) in each hand x 10 x 3 sets

<font color="purple">DB Preacher Curls: </font>
7kgs (15.4 pds) x 8 x 3 sets
<font color="green"> I have to spot myself at the end for the last one or two reps - but feels good. Can really see the difference. </font>

<font color="purple"> Seated DB Bicep Curls: </font>
7kgs (15.4pds) x 8 x 3 sets
<font color="green"> (I like to go 3/4 down then back up and sqeeze the bicep on every second rep. Not sure if this is good or not but I like doing it !) </font>

Quick practice of BB arms poses - 5 minutes - then finish up at 7.05am.

Back home to breakfast and off to work.

Good workout - felt sore during the day on the backs of my shoulders and also biceps.

<font color="red"> Diet - not too bad:
2168 cals
44P/32C/24F </font>

Fat burners before run

Protein drink with water &amp; apple after run, before gym.

Breakfast - after Gym:
omelet (3 egg white + 1 whole egg)
slice rye toast + p/n butter
supplements: CLA/Multivitamin

Glutamine/BCAA's etc already in Protein drink ( I used to take them separately but now purchase protein powder with them in)

Morning break - Protein drink with l/f milk

fat burners

Lunch:
4oz lean beef/veges/kumera
protein drink with water
CLA tab

mid-afternoon:
Protein bar

After work: rice cake + l/f cream cheese, tomato. 4 (okay "6") sugar-free candies.

Tea: baked salmon + non-starchy veges
Protein drink + water (it fills me up)
CLA tab

  #20  
Old 05-07-2003, 01:44 AM
kiwi girl 1 kiwi girl 1 is offline
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Default Re: Kiwi Girl\'s Newbie Competition Training Schedule

<font color="purple">Wed 7th May </font>

Bad day [img]/forum/images/graemlins/frown.gif[/img]....woke up in the middle of the night and went back to sleep just before the alarm went off.

Crawled out of bed ...went for a run ...the run was surprisingly fine, but deteriorated soon afterwards.

Didn't go to the gym ...ate too much toast ....ate bad all day.

I mustn't get on the scales in the morning but fear I can't resist.

What happened??? ...I was doing so well. Back to the gym tomorrow.
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