Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

[workhardplayhard]

I'm going to the Ms. Galaxy championships that is held in October. It involves a fitness challenge, obstacle course and swimwear. And what better place to track my progress!
The fitness challenge involves:
Pull-ups, push-ups, sit-ups, standing long jump, shuttle run, jump rope, and box step. It will be 6 out of that 8 all timed to how many you can do in 1 minute. I have no clue how they count jump ropes.

This is where I'm currently at:
30 years old
124 lbs
bf ?
Pull-ups: 7 chin above bar, 4 halfs
Push-ups: 33
Dips: 5 full, 3 halfs
400M(1 lap around track): 2:02
sit-ups: ?

And this is where I'm going:
118-120 lbs
bf 7-9%
Pull-ups: 20
Push-ups: 50
400m: 1:00
sit-ups: at least 51

I've been weight training for well over 10 years practically injury free. I've always had a problem with dieting. I never met a Krispy Creme I didn't like! But the last couple of days I've been cleaning up my diet somewhat and boy has my energy just gone thru the roof!
I follow the 2 days on, 1 off, 3 days on, 1 off workout.

My current split is:
Monday: rest
Tuesday: quads
Wednesday:Back, Biceps
Thursday: rest
Friday: shoulders
Saturday: Hamstrings
Sunday: chest, triceps
*abs, calves and cardio are thrown in as needed.
Tues and/or Thurs and/or Sat is Ju-Jitsu/kickboxing
Wed and/or Sun is track time weather permitting.

I have a couple more pics to put up either later today or tomorrow. Don't have a great one for the back but I will put up what I have and get some flexing ones in the coming weeks.
Any and all comments, criticisms are most definitely welcome!

[RobCannella]

obstical course? That seems kinda degradding dosent it?

[NutMeg]

Uh oh, someone else to look up to... [img]/forum/images/graemlins/crazy.gif[/img]

Will this be your first competition?

[workhardplayhard]

Nutmeg, yes this will be my first.

Tuesday, quads

Squats in power rack
*feet 2 inches apart on all and rock bottom
warm-up: 2 sets 15 x 45# ss w/ seated calves w/good stretch
these done with bar high on traps:
12 x 75#
12 x 95#
done with bar low on traps:
8 x 135# only to parellel, last one assisted
21 x 95# to parellel
19 x 75# to parellel

Barbell Hack Squats
10 x 95#
12 x 75#
15 x 45#

Leg Extensions
6 negatives at 160#
8 x 40# 10 sec pause at top on each and every rep
8 x 20# 20 sec pause at top on each and every rep
6 x 10# 30 sec pause at top on each and every rep
? x 10#

30 minutes on bike
10 minute stretching

I haven't really felt well the last couple of days and I didn't really have a good workout. But my legs felt like 2 noodles when I left!

[hardgaingirl1]

Good luck!

[Frenchie]

Good luck with your competition work hard!! I'm looking forward to reading your journal!! [img]/forum/images/graemlins/smile.gif[/img]

By the way,you look awesome in your pics! Nice legs!! [img]/forum/images/graemlins/cool.gif[/img]

[junfan68]

Workhard,
Glad you are starting a journal finally. It will be interesting to see what you are doing and track your workouts. BTW, those new pics in your album aren't working properly.

[workhardplayhard]

******, I know, I know...it is time I started one. I've been too lazy. I must not of loaded the pics all the way. Check back tomorrow.

Frenchie, thank you! Fortunately legs are my strong point.

[workhardplayhard]

Wednesday: Back, Biceps

Quads are completely recovered and tight today. I won't be able to go to the track this evening. It's snowing here. So I'll do some cardio after my workout.

Back:
Warm-up:
Front wide grip Pull-down 15 x 45# ss w/Pull-over 10 x 15#
same as above
Front wide grip Pull-down 10 x 90# ss w/Pull-over 10 x 25#
7 x 105# ss 10 x 25#
3 x 120# ss 10 x 25#

Pull-ups: medium grip to failure (upper lats)
Pull-ups: medium grip with knees bent, elbows in (lower lats)
Stretch: hanging at bar. (Oops forgot my dip belt. Had husband pull down on me for 1 minute while hanging.)
Chip-ups to failure ss w/Pull-overs 10 x 25#

BB bent over rows ss w/ DB bent over rows as 1 giant set:
No rest in between
6 x 100# ss 10 x 25#
8 x 90# ss 10 x 25#
10 x 70# ss 10 x 20#
stretch: Pull-over 20# for 1 minute

Biceps:
Olympic bar curls
10 x 45#

running the rack w/incline curls: all to almost failure and no rest.
10#, 15#, 20#, 25# couldn't get the 30's this time (they are fried at this point!)

Olympic bar peak curls (slide wt against body to pec, arms close to body, elbows behind in contracted position. Drop shoulders, press elbows tight against body)
All held 5 seconds at peak
8 x 45#
8 x 45#
8 x 45#

Concentration curls w/twist at bottom:
12 x 15#
10 x 15#
10 x 15#
Incline stretch w/ 20# for 1 minute

Cardio: Treadmill
5min warm up at 2.5
6-20min incline 12 at 3.7
21min 11
22 10
23 9
24 8
25 8 w/ extragrated steps at 3.3 till 30 minutes up
26 7
27 6
28 5
29 4
30 3

10 minutes stretching.

[Patyal68]

Yay!! she started her journal [img]/forum/images/graemlins/cool.gif[/img]

I saw your new pictures. You look great! Good workouts, you sure are strong. I will be looking forward to follow your progress.