How to get a contest body ?

[Val THOM]

Hi girls !
I had my body fat calculated today : 16.5 % ! I was 25 % when I joined my current club, 2 years ago. In between , I've lost about 5 lbs. I'd like 2003 to be the year I really reach my peak, and turn my body as if I was about to contest (I don't want to contest, I'm probably too old anyway, 40 !).
So what advice could you give to get myself ready for that new goal ?
Thanks in advance.

[Amanda]

Congratulations on your progress! That's great!

I don't think you're too old to do a contest. It would definately give you something to work towards.

[kiwichick]

Hi Val,

You're definately not too old to compete - life begins at 40 after all.

Competing can be very hard on your body.

Set yourself (attainable) goals including bf%, strength and satisfaction level. Most who do well in comps do so with a bf% of around 8-10. Why not aim for 14 then 12 and re-evaluate when you're there and see how you look?

If you're not wanting to compete, just to attain your best physique, I'd suggest an April time constraint (gives you time to make real progress but still have a life over xmas!)

Best of luck...

[TrishB]

VAL...you have any recent pics posted?

You have done great in reducing your body fat to where you are at now.

Give us your workout program that you are using now, and maybe some of us can help you to put a little more pizzazz into it. We'll help you get that body ready to compete!

And 40 is still young! :)

[Val THOM]

You're supportive, girls ! I know I will succeed with your help !
Well, I'll go to the gym tomorrow and get my program to copy it. I can scan pictures, that's too bad !
There is not a lot of contest in England, maybe not for women over 40 (we so few women lifting weights in my gym, especially over 35 !), but I plan to go back one day in the USA (I was living in WDC from 96 to 98 and that's where my interst for bodybuilding started). Can you still compete when you're, say 45 ? This would be very motivating to get the body for contest in 2003 and being able to keep it till 2008 !
So you'll find my routine next friday ! Take care girls !

[Val THOM]

is the following :
Monday and friday
Leg press, 60, 3/25
Lunges on Free Motion, 35, 3/25
Leg ext, 20, 3/25
Leg curl, 20, 3/25
Abd, 35, 3/25
Add, " " "
Calf raises, 130, 3/10
+ 30 mn cardio

Tuesday and Thursday
Chest press, drop set 40 to 20, 3/10
Chest fly, 25, 3/10
lat pull down, drop set 70 to 50, 3/10
Shoulder press, 12.5, 3/10
Front raises, 3kg, 3/10
Lat raises, 4 kg, 3/10
Pull ups Gravitron, 13, 3/10
biceps dips Gravitron, " " "
+ 30 mn cardio

Wednesday
Lower Body super sets
leg press + leg ext
Glute master + leg curl (weights are same than on mondays)

Thanks for your advice, girls !

[TrishB]

I am not sure, but it looks like you are doing 3sets/25reps?
I would decrease the reps to 6-10 and increase the weight to the point that you struggle to do 10. Once you can lift 10 comfortably, add more weight.

And cut back to training one muscle group a week.

[Val THOM]

hi Trish ! Yes, I do 3 sets of 25 reps. Won't I bulk if I do shorter sets with more weights ? The definition on my lower body is just fine, I don't want bigger muscles there (but it would be ok for my delts).
In addition, I posted my diet. I did it wrong, it's on another thread instead of being a reply to this thread (I was a little bit disturbed yesterday : I saw my six pack for the first time !)