First Competition Preparation Post Pregnancy

KennyForbes · 02-05-2009, 04:20 AM

Here's a look at my first official workout week based on the program Derek has supplied for me. Contest is in the middle of May, 2009.

SUN-Quads/Hams
- Squats 12/135, 10/155
- Stiff Deads 12/115, 10/135
- Leg Press 12/180, 10/270
- Single leg curl 12/65, 10/80
- Single leg ext. 12/60, 10/70
- Seated Calf 30/190, 30/110
- Standing Calf 30/190, 30/210
ABS

MON-HITT 30 minutes
Hockey Game

TUES-Back/Chest
- Deads 10/90, 10/110
- Bent over row 10/90, 10/100
- Bench Press 8/90, 7/95
- Lat Pulldown 10/60, 8/70
- Decline Press 10/40, 8/50
- DB Row 10/40, 8/50
- Decline Fly's 8/25, 7/30
30 Min Post Cardio

WED-Bi's and Tri's
- Barbell Curl 10/45, 6/55
- Close grip bench 10/55, 8/65
- DB curl 10/25, 7/30
- Skull Crushers 10/35, 8/45
- Weighed Tri dips 20/25, 20/35
- BB Forearm Curl 6/45, 6/45
- Kick Backs 10/20, 8/25
ABS
20 Post Cardio
Hockey

Super pumped about my May competition, my son will be six months old next week!!!

**Beast** · 02-05-2009, 06:58 AM

Quote:

Originally Posted by KennyForbes

Here's a look at my first official workout week based on the program Derek has supplied for me. Contest is in the middle of May, 2009.

SUN-Quads/Hams
- Squats 12/135, 10/155
- Stiff Deads 12/115, 10/135
- Leg Press 12/180, 10/270
- Single leg curl 12/65, 10/80
- Single leg ext. 12/60, 10/70
- Seated Calf 30/190, 30/110
- Standing Calf 30/190, 30/210
ABS

MON-HITT 30 minutes
Hockey Game

TUES-Back/Chest
- Deads 10/90, 10/110
- Bent over row 10/90, 10/100
- Bench Press 8/90, 7/95
- Lat Pulldown 10/60, 8/70
- Decline Press 10/40, 8/50
- DB Row 10/40, 8/50
- Decline Fly's 8/25, 7/30
30 Min Post Cardio

WED-Bi's and Tri's
- Barbell Curl 10/45, 6/55
- Close grip bench 10/55, 8/65
- DB curl 10/25, 7/30
- Skull Crushers 10/35, 8/45
- Weighed Tri dips 20/25, 20/35
- BB Forearm Curl 6/45, 6/45
- Kick Backs 10/20, 8/25
ABS
20 Post Cardio
Hockey

Super pumped about my May competition, my son will be six months old next week!!!

Great to see you started a log! Workouts look right on target.

FitIron · 02-05-2009, 07:38 AM

This looks like the beginning of something great for you..

Welcome!

KennyForbes · 02-06-2009, 07:43 AM

Thanks guys,

Derek it's all thanks to your support and knowledge, I can't thank you enough!!!

NC_Tarheel · 02-06-2009, 07:45 AM

Moms who play recreational hockey are perfect for this forum!!! welcome and good luck in your upcoming comp!!

MoEcho · 02-06-2009, 10:45 AM

Quote:

Originally Posted by KennyForbes

Here's a look at my first official workout week based on the program Derek has supplied for me. Contest is in the middle of May, 2009.

SUN-Quads/Hams
- Squats 12/135, 10/155
- Stiff Deads 12/115, 10/135
- Leg Press 12/180, 10/270
- Single leg curl 12/65, 10/80
- Single leg ext. 12/60, 10/70
- Seated Calf 30/190, 30/110
- Standing Calf 30/190, 30/210
ABS

MON-HITT 30 minutes
Hockey Game

TUES-Back/Chest
- Deads 10/90, 10/110
- Bent over row 10/90, 10/100
- Bench Press 8/90, 7/95
- Lat Pulldown 10/60, 8/70
- Decline Press 10/40, 8/50
- DB Row 10/40, 8/50
- Decline Fly's 8/25, 7/30
30 Min Post Cardio

WED-Bi's and Tri's
- Barbell Curl 10/45, 6/55
- Close grip bench 10/55, 8/65
- DB curl 10/25, 7/30
- Skull Crushers 10/35, 8/45
- Weighed Tri dips 20/25, 20/35
- BB Forearm Curl 6/45, 6/45
- Kick Backs 10/20, 8/25
ABS
20 Post Cardio
Hockey

Super pumped about my May competition, my son will be six months old next week!!!

Hell yes! Another Ontario gal! WOO HOO! Looking forward to this fo sho!!

Heidi

CEClifter · 02-06-2009, 10:52 AM

I play hockey too! I like you already! Welcome...

irish0418 · 02-06-2009, 11:02 AM

Hey there! I'm a fairly new mommy too...my son is 9 months old! I planned on doing a may competition too

However, I'm not seeing much progress as my body doesn't want to respond to anything!! therefore, not sure anymore!

I'm looking forward to following your journey!

KennyForbes · 02-06-2009, 05:46 PM

All I can say is TEAM SCIVATION!!!!

Stick to the program, your body will rebound in no time!!!

KennyForbes · 02-06-2009, 05:56 PM

6:00am
4 eggs
4 egg whites
1 grapefruit
Scivation EFA/Multi/CLA

9:00am
4oz Green Beans
5oz Chicken Breast
25g Almond Butter
Post Workout Carb
4oz Sweet Potato Puree or 1/2 Cup Oatmeal
Vaso/Xtend

12:00pm
5oz Tilapia
4oz Broccoli
25g Walnut Butter
Scivation EFA/CLA

3:00pm
5oz Chicken Breast
4oz Green Beans
3oz Avocado

5:30pm
5oz Lean Beef
4oz Broccoli
25g Almond Butter
Scivation EFA/CLA

8:30pm
35g Whey
4oz Blueberries
25g Almond Butter

Hopefully I'm killing the diet, groceries have been easy!!!
If there's anything I can improve on please post a thread!!

KennyForbes · 02-07-2009, 12:43 PM

I've played three hockey games this week and have one more game tonight and a leg workout tomorrow morning. My legs are DEAD!! I make sure to eat 30g of carbs post games with my meal and i've been sipping on X-tend.

I couldn't resist to play in this tournament, all the cardio has made me a little more tired than normal. Nothing wrong with a good sweat!!!

KennyForbes · 02-08-2009, 04:49 AM

Thursday

Delt/Traps

Military Press 25/8 30/8
DB Shrug 50/20 60/20
DB Side Lats 17.5/12 20/9
Reverse Pec dec 90/10 100/10
DB Front Lats 17.5/12 20/10
Bent DB Lats 20/12 22.5/12
Decline Crunch
Back Ext
Leg Raises/Torso Twists
Post 20 min 130-150HR

Friday

Rest for Hockey Weekend

Saturday
Hockey 12:00pm
Hockey 6:00pm

Sunday
Quads/Hams

KennyForbes · 02-11-2009, 04:00 AM

Bench Press 10/95, 8/100, 6/110

Lat Pull 10/70, 8/75, 6/80

Dead Lift 10/115, 10/135, 8/165

Bend over Row 10/40, 10/50, 8/55

Decline Chest 10/50, 8/55, 8/55

Flys Freemotion 10/30, 8/40, 8/45

Pre-Workout Cardio 130-150HR

KennyForbes · 02-12-2009, 02:53 PM

Killer legs today!!

Squats 110/10, 130/10, 180/10
Leg Curl SIngle 65/10, 80/8, 85/6
Leg Press 235/10, 270/8, 270/8
Leg Ext Single 60/10, 70/8, 80/8
Lying Leg Curl 50/10, 60/10, 80/10
Leg Curl Seated 80/10, 95/10, 110/6

KennyForbes · 02-18-2009, 05:53 PM

Here's a look at my workout from tonight;

BB Curl 40lbs/10, 50lbs/8, 50lbs/8, 55lbs/6
Tri Press 65lbs/10, 70lbs/8, 70lbs/7, 72.5/6

DB Curl 22.5lbs/8, 25lbs/7, 25lbs/7, 30lbs/6
Skull Cr. 30lbs/10, 40lbs/8, 40lbs/8, 50lbs/6

Cable Arm 27.5/8, 32.5/8, 37.5/8, 42.5/6
Close G. B 65lbs/10, 70lbs/8, 75lbs/8, 80lbs/6

Rope 40lbs/8, 40lbs/8, 45lbs/6
BB Forearm 40lbs/8, 50lbs/10, 50lbs/10

jaim91 · 02-22-2009, 05:11 PM

HEY!!!

I just saw that you were a female working out at Goodlife in Ontario, AND entering the OBF comp, AND training with Scivation!!

yayuh!!!!!

where do you train?? i work out at goodlife too!

irish0418 · 02-26-2009, 06:07 AM

Hey girl...workouts and meals look great! how are you doing w/ LOW carb?

KennyForbes · 02-28-2009, 04:34 PM

Jamie,

I work out in Georgetown, it's North of Mississauga.

I love it!!!

Where do you workout?? I used to workout at the Goodlife in Burlington.

Super pumped about the OBF!!!!

jaim91 · 02-28-2009, 04:53 PM

I trained at the Goodlife at Union station and in etobicoke sometimes

Excited to follow along!

KennyForbes · 03-01-2009, 05:13 AM

We should hook up for a workout sometime!!

I love the Goodlife at Union, I did a course at that location back in November for Can-Fit Pro, tons of fun!!!

Looking forward to following along with your transformation!!!

Jamie, do you train with scivation?? You should, it's so awesome having Derek tweek your program every week and the supplements rock. I either order from this site, the scivation site and I even noticed that they sell X-tend at GNC. I was heading up North and stopped in Barrie and saw it there. Super cool!!!
X-tend is awesome, I've dropped 5%BF since January 11th, crazy!!!!

KennyForbes · 03-01-2009, 05:16 AM

Low carb is going great!!! I don't really crave anything at all, which is crazy. It's difficult to have a cheat meal.

I find that if I get hungry between meals I have a coffee or sip on X-tend.

I also end the day with an awesome shake

4oz of Blueberries
30g of Almond Butter
1 Scoop of Whey

Yummy!!! It definitely feels like a treat at the end of the day and prevents me from snacking.

jaim91 · 03-01-2009, 05:58 AM

Quote:

Originally Posted by KennyForbes

We should hook up for a workout sometime!!

I love the Goodlife at Union, I did a course at that location back in November for Can-Fit Pro, tons of fun!!!

Looking forward to following along with your transformation!!!

Jamie, do you train with scivation?? You should, it's so awesome having Derek tweek your program every week and the supplements rock. I either order from this site, the scivation site and I even noticed that they sell X-tend at GNC. I was heading up North and stopped in Barrie and saw it there. Super cool!!!
X-tend is awesome, I've dropped 5%BF since January 11th, crazy!!!!

Please let me know WHENEVER you want to! It's a platinum club (I don't know what your membership is...)

Ya, D is my trainer. He has been since October 2007

KennyForbes · 03-01-2009, 04:52 PM

I haven't posted for a week, thought I would touch base!!!

Since I'm back down to 2 reps, I added a few extra exercises to make my workout a little longer.

Military Press 70lbs/6, 60lbs/9
BB Shrugs 110lbs/20, 120lbs/20
DB Side Lats 22.5lbs/10, 22.5/10
Reverse PD 110lbs/8, 115lbs/6
Side Lats Front 17.5lbs/10, 20lbs/10
Bent Over DB 20lbs/10, 22.5lbs/10
Freemotion Sh. 45lbs/10, 60lbs/8
Cleans 50lbs/10, 60lbs/8
Shoulder Press 30lbs/10, 35lbs/12
Decline Crunch 25plate/20, 25plate/30
Leg Raises 20, 20
DB Side Ob. 45lbs/20, 50lbs/20

Diet

3 Eggs
4 Egg whites
6oz Grapefruit
CLA, EFA, Sesamin, Multi
Coffee

Pre Workout
Xtend
Vasocharge

5oz Chicken
68g Broccoli
25g Almond Butter
30g Oatmeal

5oz Ground Chicken
68g Green Beans
3oz Avocado
CLA, EFA, Sesamin, Multi

5oz Ground Turkey
68g Broccoli
25g Almond/Macadamian Butter
XTend

5oz Chicken
68g Broccoli
25g Walnut Butter
CLA, Sesamin, Multi, EFA
Coffee

1 Scoop Whey
4oz Blueberries
25g Almond Butter
Knockout

KennyForbes · 03-01-2009, 04:55 PM

Sounds great!!

Probably closer to summer we will definitely hook up, I wish I had someone to work out with at my home gym, it would be great to have someone to spot.

Looking forward to it!

KennyForbes · 03-06-2009, 04:50 AM

Please see attachement for my updated pic's, I'll be taking new one's this week!!

KennyForbes · 03-06-2009, 05:01 AM

I did legs yesterday, I'm feeling it today and will kill them again when I do HITT later on this morning while my baby naps;

Here's the Workout; I added in a few extras since I'm back down to 2 sets!!

Hack Squat 290lbs/10, 320lbs/10
Dead Lift 155lbs/8, 185lbs/6
Leg Curl 130lbs/8, 130lbs/8
Leg Press 498lbs/8, 518lbs/8
Leg Ext sing 95lbs/8, 100lbs/8
Lying Leg cu 95lbs/10, 100lbs/8
Calfs 250lbs/10, 255lbs/10, 255lbs/10
Abductors 235lbs/10, 265lbs/ 8
Adductors 280lbs/10, 295 (whole rack) 8

Felt good, excited to do measurements on Sunday!!!!!!!!!!!!

KennyForbes · 03-08-2009, 05:56 PM

Muscle Mania Malky · 03-08-2009, 06:21 PM

looking great!

I'll subscribe to this.

KennyForbes · 03-09-2009, 03:35 AM

Thanks man, I'm starting the OBF comp this week so I'm ready to pump it up!!!

KennyForbes · 03-12-2009, 04:18 AM

I did arms today, 3 sets, loving it!!

DB Curls
30lbs/9, 30lbs/7, 25lbs/10

Rope
60lbs/6, 50lbs/10, 55lbs/10

BB Curl
50lbs/10, 50lbs/9, 50lbs/8

Dips
Body/20, Body/20, Body/15

Rope Bi's
37.5lbs/10, 42.5lbs/8, 45lbs/8

Skulls
40lbs/10, 50lbs/5, 50lbs/6

Bar Forearms
60lbs/12, 70lbs/12, 70lbs/10

Kick Backs
20lbs/10, 22.5lbs/8, 22.5lbs 6

15min HITT in the am
20min Post Cardio Eliptical

Legs tomorrow, Kick ass!!!

I might even try the new talk about TABATA, Jamie's been kicking ass with it, so let's see what it's all about!!