Helenawf 2011 Contest Prep

[helenawf]

Well, I am working with TheBodyguard aka Thomas Bermudez this year. We started at 20 weeks out and we are now 12 weeks out.

This week Goals:

Training Monday, Wednesday, Friday and Sunday: Chest/tris, MET, Back/bis, MET.
Cardio: 28 miles by the end of the week.
Meals: 6 per day ratio 10 carb, 40 fat, 50 protein, roughly.
water: 1 gallon per day.
Supps: see my blog on my page.

Monday: did 5.24 miles, trained chest and tris. Drank my 1 gallon + water, took all supps and ate all 6 meals to the tee.

I am in it to win it!

[helenawf]

Thursday, January 20, 2011

Well, I need to catch up with what I have been doing this week:

Tuesday: I did 5.05 miles total between treadmill and eliptical at the gym and treadmill at home. Also, trained abs:
Superset:
Plank 15 sec
Side Plank 15 sec each side
Bird Dog 5 sec each side
Crunches 15 reps
Rest 30 seconds and repeat for a total of 3 supersets.

Wednesday: MET day
One Complex done without rest:
25 assisted pullups
50 deadlifts (3#BB)
50 pushups (girlstyle due to my shoulder injury)
50 bodyweight squats
50 crunches
50 Clean and pushes (3#BB)
25 assisted pullups.
completed complex in 11 min.
Then, did 3.55 miles on the ET and TM. Did another 1.35 at home on the TM.
Thursday:
Today will be cardio and abs. Also, I have a massage scheduled afterwards. Can't wait!

[helenawf]

Friday, January 21, 2011

Yesterday went very well. I did 3.86 miles on the treadmill. Trained my abs with 3 supersets of Plank, side plank, bird dog, and crunches with 30 second rest in between. I had a wonderfully relaxing hour long massage. Drank 16 glasses of water. Ate my meals and took my supps. Watched 27 Dresses and got 7 hours sleep.

Today: Back and Bis and more cardio.

[helenawf]

Well, Saturday was primarily a rest day. I did get to substitute bison for my salmon which was a nice change. Also, cranked out 7.24 miles on my treadmill at a 3.0 mph pace while watching in its entirety "Inception". Great movie!

Well, today, I find myself at work for the next 5 hours getting things done that I never seem to get to during the week with constant interruptions. Then, I will head to the gym for a tanning session and then metabolic enhanced training (MET) complexes.

Today's complexes are as follows:
Body weight squats 50 reps
Forward Lunges 50 (25 each side)
Close grip Push ups 50 reps
Inverted rows/rack chins 50 reps
body weight squats 50 reps
Chin ups 25 reps
One complex only today.

We will see how fast with strict form I can thrash through this:)

New diet revision starts today:
Meal #1: 4 egg whites and 3 whole eggs
Meal #2: 4 oz grilled chicken breast and 1 oz almonds or cashews
Meal #3: 1 level scoop whey and 1 T nut butter
Meal #4: 3 oz salmon (beef substituted once a week) and 1 cup asparagus
Meal #5: 1 level scoop whey and 1 T nut butter
Meal #6: 4 oz grilled chicken breast and 1 oz almonds or cashews

Minimum 1 gallon of water per day.

Stay tuned!

[helenawf]

Need to catch up on here:

Sunday I did the following:

Bodyweight Squats 50 reps no rest>
Forward Lunges 50 reps (25 reps per side) no rest>

Close-grip Pushups 50 reps no rest>

Inverted Rows/rack chins 50 reps no rest>

Bodyweight Squats 50 reps no rest>

Chin-ups 25 reps no rest.

Monday Rest

Tuesday:

Pushups 50 reps no rest>

Jumps 25 reps no rest>

Stability Ball Leg Curls 25 reps no rest>

Stability Ball Crunches 50 reps no rest>

50 Step-ups 50 reps (25 reps per side) no rest>

25 Pull-ups 25 reps no rest>
As a complex.

Barbell Squat 3x10
Leg Press 3x10
Chalice Squat 3x10
Leg Curl/Seated Leg Curl 7x12
Romanian Dead lifts/Stiff leg Dead lifts 4x10

Abs:
crunches, planks, side planks and bird dogs.

Thursday:
Forward Lunges holding a 10lb weight (Dumbbell or Plate) x 20 reps
Bodyweight Squats x 20 reps
Pushups x 5 reps
20 mins to beat 6 rotations in other words anything over 6 rotations and you win! I did 10 rotations in 20 min. Trained abs like Tuesday and got another tan in.

Oh, started practicing men's bodybuilding poses on Tuesday and Thursday: 3 sets of all mandatory poses held for 10 seconds each. This will help harden my muscles and encourage striation.

[proud_polack]

I had no idea you were keeping a training log. I'll be following along and chiming in from time to time. Keep at it!

[helenawf]

Falling behind again, oh well!

Oh, I had my bodyfat tested at another local gym on Friday using a Tanita machine. I have 15.7% bf.

Saturday:
Rear Delt Mach/Bent over Rear Delt Raise 3x10
Dumbbell Side Laterals 3x10
Standing Dumbbell Presses 3x10
Rear Delt Mach/Bent over Rear Delt Raises 10x10
Dumbbell Lateral Raise 7x12
Standing Calf Raise/Calf Press on Leg Press 10x10
Seated Calf Raise 7x12

Had my one and only cheat meal afterwards and boy did I pay for it. Intestinal pain I have never experienced, but it was for a good cause. Just wait to see what my body does next!

This week: 38 miles must be completed by Sunday.
I Train Monday, Wednesday, Friday and Sunday.
Diet is similar to before except one day a week I only have 5 meals.

Monday: Chest and Tris
Flat Barbell Presses 3x10
Incline Dumbbell Press 3x10
Incline Dumbbell Fly 10x10
Lying Dumbbell Triceps Extension 3x10
Two Arm Dumbbell Extensions behind Head 3x10
Reverse Grip Pushdowns 3x10

Today was MET training: I had to perform burpees, pullups, squats and pushups non-stop for 10 minutes. The sweat was flying.

So far this week I have done 5.4 miles everyday.
Oh, and on training days I am doing 3 sets of all the mandatory men's poses held for 15 seconds each. Boy was I exhausted after my lunchtime workout today.

Just got out of a nice epsom salt bath, hoping this will help me not to be so sore tomorrow as I know I will be:)

Stay tuned!

[proud_polack]

Might have to invest in epsom salt after my leg days. Posing does hurt, most people don't realize how hard it is. Keep up the good work.

[Buns09]

Hey when are you competing? but ill training schedule, keep up the good work!

[helenawf]

Hey when are you competing? but ill training schedule, keep up the good work!

Big Sky Figure, Missoula, Montana April 9th, 9 1/2 weeks out.
Emerald Cup Figure, Seattle, WA April 15th, 10 1/2 weeks out.

[helenawf]

Friday Trained Back and Biceps. Not feeling my best so I only got 2.2 miles in and decided to go to bed early.

Here is what I did in the gym:
Dead lifts 3x10

Incline Dumbbell Rows 3x10

Cable Rows 3x10

Barbell preacher Curls 3x10

Incline Dumbbell Curls 3x10

Concentration Curls 7x12


Then, I practiced all 9 mandatory men's bodybuilding poses, 3 sets holding each pose for 15 seconds each.

Did 2.2 miles on the treadmill at the gym.

Saturday:
Felt better but had a lot of cardio to catch up. Did two cardio sessions at home on my treadmill. 1st session was 110 minutes approx and did 6.2 miles while watching the movie The Bucket List. Then, in the early evening I did another 2.5 in around 44 minutes while watching some of Mama Mia.

Took some pictures of me practicing the men's poses and posted them in my progress gallery. 9 weeks out today. Substituted bison for salmon for my last meal of the day it was a nice change. 5.4 more miles tomorrow to finish off my week goal of 38 miles. Also, doing MET training tomorrow.

[proud_polack]

Making some good progress in your photos. Keep up the hard work Wendy!

[helenawf]

Sunday, February 6th

Did MET training today:

Bodyweight Squats 50 reps no rest>

Pushups 50 reps no rest>

Jumps 25 reps no rest>

Stability Ball Leg Curls 25 reps no rest>

Stability Ball Crunches 50 reps no rest>

50 Step-ups 50 reps (25 reps per side) no rest>

25 Pull-ups 25 reps no rest>

Forward Lunges 50 reps (25 reps per side) no rest>

Close-grip Pushups 50 reps no rest>

Inverted Rows/rack chins 50 reps no rest>

Bodyweight Squats 50 reps no rest>

Chin-ups 25 reps no rest.


Took 20 minutes to perform. Then, practiced my posing holds. Did 4.29 miles on the ET and treadmill. Going downstairs now to finish my last 1.11 miles and then I will have done by 38 miles this week.

On track on meals and supps and lots of water consumed today:)

[proud_polack]

Really strong lifts and endurance. Really impressive, especially during a cut. Keep up the hard work Wendy!

[helenawf]

Tuesday, February 8th

Yesterday was a primarily rest day although I did do 3.7 miles of cardio.

Today is Quads/Hams:

Barbell Squats 3x10

Leg Press 3x10

Chalice Squats 3x10

Seated Leg Curls 10x10

Romanian Deadlifts 4x10

2.25 miles so far from this morning's cardio session. More to come:)

[helenawf]

Well, the leg workout today was grueling but very satisfying. My legs are getting so ripped; hard to hide it, lol. Did another 2.17 miles on the treadmill. Today, I skip one of my meals on purpose, so only 5 meals today.

Tomorrow, cardio and abs. Stay tuned:)

[proud_polack]

Why skip a meal? Eat more later? I've done that a few times. The other thing I'll do is scale back some calories and macros to fit in some sweets or what have you.

[helenawf]

Wednesday, February 9, 2011

Cardio: 6.2 miles on the treadmill.
Ate all 6 meals, drank 16 glasses of water, got 7 hours sleep.
Took all supps. Practiced positive affirmations. "I am a Winner!"

[helenawf]

Thursday, February 10, 2011

Met training today. Warmed up with 1 mile on eliptical. Then, a couple of sets of 3 reps to warm up the muscles to the movement.
Then, did burpees, pushups and squats nonstop for 72 reps. Completed 5 rotations in 20 minutes. Then, did 2.27 more miles on the treadmill.

Still need to do another 3 miles tonight at home on my treadmill. Only 5 meals today as planned. Supps on target. Already downed 16 glasses of water:)

[helenawf]

Saturday, February 12, 2011

Shoulders/Calves:
Seated DB Press 3x10
Rear Delt Machine 3x10
Side Lateral Raises 3x10
Rear Delt Machine 7x12
Side Lateral Raises 10x10
Leg Press Calf Raises 7x12
Seated Calf Raises 10x10

7.52 miles of cardio today on treadmill and eliptical.

6 meals in. 19 glasses of water. All supps taken.

Time for bed. Tomorrow Abs and 7.35 more miles of cardio.

[helenawf]

Sunday, February 13, 2011:

7.35 miles of cardio and abs trained today.
6 meals eaten, 16+ glasses of water consumed, 9 hours sleep last night. All supps taken.

This coming week, things get kicked up a notch. M, W, F, Su lifting; T, TH, Sat MET. Abs still twice a week and now doing bodybuilding poses that correspond with the muscle group I am training that day. Also, start figure posing at night after my p.m. cardio. 35 miles need to be done by next Sunday. T, Th, Sat eating only 5 meals, rest of week 6 meals.

Game on!

[proud_polack]

So much cardio! But it's paying off pretty well for you in your progress pics. Keep hitting it hard Wendy!

[helenawf]

Catch up time again.

Monday: Trained chest and tris
High Incline Dumbbell Press 3x10
Moderate Incline Dumbbell Press 3x10
Incline Dumbbell Fly 7x12
Two Arm Dumbbell Extension behind Head 3x10
Lying Triceps Extension w/E-Z Curl Bar 3x10
Reverse Grip Pushdowns 3x10
Practice bb side chest and side tricep poses in between sets. Held for 20 seconds.

Also, did my abs 3 supersets with 30 seconds in between sets.

Did 3.61 miles of cardio and got 6 hours of sleep the night before. Water 16+ glasses. All supps taken. All 6 meals eaten.

Tuesday, February 15, 2011

MET: Pullups, deadlifts, pushups, crunches, bodyweight squats, clean n presses, and more pullups. 300 reps done in 12 minutes.

Did 6.49 miles of cardio. 5 meals eaten. 18+ glasses of water drank. All supps taken.

Wednesday, February 16
Back and Bis:
Pull-ups/Chins 3x10
Pull downs to the Front 3x10
Close Grip Pull downs to the Front 3x10
Standing Barbell Curls 3x10
Standing Alternate Dumbbell Curls 3x10
E-Z Curl Bar 21’s 3x10
Back is getting stronger but not where is was before the bicep and shoulder injury. Practiced bb back double bi, back lat spread, front double bi, and front lat spread poses in between sets, held for 20 seconds each.

6.21 miles of cardio done and 16+ glasses of water drank. 6 meals eaten and all supps taken. 7 hours sleep the night before.

[helenawf]

Thursday, February 17, 2011

MET Training today!

Did 500 repetitions of:
Squats
Pushups
Jump squats
Exercise ball leg curls
Exercise ball crunches
Step ups
Pull ups
Front lunges
Close hand pushups
Inverted rows
Chin ups
All in 18 minutes flat!

Also, logged in 3.55 more miles of cardio so far today. 4 meals eaten so far. 11 glasses of water so far. All supps taken so far. 7 1/2 hours sleep last night.