The countdown begins

Tue 19 April 2011

Saturday (9^th April) was the official date of my 12 Weeks to comp day…comp day being the Nabba Waikato Body Building Champs.  I had planned on doing the NZIFBB comp in Hamilton the following weekend, however this has now been moved to October.  I may add in another comp in May or August, but will see how I feel and look closer to the times.

Over the last week I worked on my food plan that may get me to June 11^th (4 weeks to comp), however this will be monitored and adjusted as necessary according to energy levels, and body composition.

The past month I have been enjoying brown rice with every lunch meal, but now will be ‘carb cycling’…having 2 low carb days followed by 1 higher day.  My (approx) calories on day 1-2 are 1374 and on my 3^rd day 1839. 

Cardio over the past few months has been my power-walk into town (for training clients) with Lucy tucked up in the stroller each morning.  This walk is generally 20-25 mins to town with, with 30-40 minutes home. I tend to work out where I can, so days can be fairly mixed, and sometimes one workout will be cut short and caught up with the next day.

Weights/cardio last week was as follows:

Monday.  Legs + walk to town/walk home

Tuesday.  Shoulders + walk to town/walk home

Wednesday. Back & Triceps + walk to town/walk home

Thursday.  Chest & Biceps.  V8 Track closed my walk track so no cardio

Friday.  Pre breakfast cardio of interval training on the treadmill.  302 cals gone.  Discovered a walk track around the V8s so walked to town & home again. No weights

Saturday.  Family day/rest

Sunday.  Legs

My programme currently is:

Back & Abs

Back.    Chins. 3 sets

            Hammer row.  4 sets

            V grip pulldowns. 4 sets

            1 arm cable pulldowns. 4 sets

            Extensions.  2 sets

Abs.     Hanging knee ups.  2 sets

            Hip lifts. 2 sets

Chest & Biceps

           

Chest.   Bench Press. 3 sets

            Incline DB Press.  4 sets

            Cable X Over. 4 sets

            DB Fly.  3 sets

           

Biceps. Ezy bar curl. 2 sets

            DB Preacher Curl.  4 sets

            Rope cable Curl. 4 sets

Shoulders & Triceps

Shoulders.         Behind neck press. 3 sets

                        Hammer Shoulder press. 4 sets

                        Ezy bar upright row.  3 sets

                        DB Lat. Raise. 4 sets

Triceps.             Pushdowns. 4 sets

                        Skullys.  2 sets

                        Kickbacks. 4 sets

Legs

Legs.                Leg Press.  4 sets

                        Deadlift. 4 sets

                        Seated leg curls. 3 sets

                        Leg Extensions. 4 sets

                        Glute press.  4 sets – super-set with abductors

I’ve been at this plan for 4-5 weeks and loving it.  My reps range from 8-12, with my weights increasing most weeks.

At the end of this week I’ll be dealing with Easter and my birthday…and avoiding temptation!