Team Norton: Nicole "Back Basher" in for the win

[Nicole]

I decided to start a journal for the final 8 weeks of my prep for the OCB Midwest States Pro Qualifier.

I have been working with Layne for quite a few years so I am ready to bring home that pro card!

Monday: Upper Power (70% max on power moves)

Bench Press: 115lbs 4x5
DB Flyes: 25lbs 3x12
Lat Pulldowns: 100lbs 4x5
DB Arnold Press: 35lbs 4x5
Reverse BB Curls: 40lbs 2x12
Overhead Cable Ext: 100lbs 2x10

Cardio: 50 minutes moderate intensity
Macros:
Protein - 150g
Carbs - 140g
Fat - 35g

Tuesday: Lower Power (70% max on power moves)

Leg Press (deep): 350lbs 4x5
Leg Extensions: 160lbs 2x8
Glute-Ham Raises: 4x5
Seated Leg Curls: 120lbs 2x8
Standing Calf Raises: 300lbs 3x10
Seated Calves: 90lbs 2x10

Cardio: 50 minutes moderate intensity
Macros:
Protein - 170g
Carbs - 80g
Fat - 40g

[fltallpaul]

Great news, glad to see you are going back. I will be there as well. Good luck...don't hog Layne on show day!

[Tifflex]

Good luck Nicole!

[Nicole]

Originally Posted by fltallpaul

Great news, glad to see you are going back. I will be there as well. Good luck...don't hog Layne on show day!

Will you be competing as well?

It's good to meet another member of the Team. I am sure the show will be a blast!

[ironviolin]

Evening Nicole...glad to see you posting...eight weeks out??? this will be so much fun... workout looks great... hope all is well...not too busy I hope.. ended up posting yesterday and today this evening... symphony is in full swing and we're slammed with rehearsals... playing a Led Zepplin concert end of this week...too fun!!! Sandwiched in between a couple of Beethoven concerts and an opera... will be following along in your journal...did some back this evening for you... loved it...have a great week!!!!

[fltallpaul]

Originally Posted by Nicole

Will you be competing as well?

It's good to meet another member of the Team. I am sure the show will be a blast!

Yes I will be competing...I can't wait. My last show of the season and then Thanksgiving...gonna be good after dieting for 25 weeks!

[Nicole]

Wednesday September 23, 2009

Cardio:
50minutes HIIT on stepper

100 reps of the following immediatly after HIIT: (very low weight, no rest)
Leg extensions - 20lbs
Leg curls - 30lbs
Adductor - 45lbs
Abductor - 50lbs
Leg Press - 100lbs

Then another 50 minutes moderate intensity cardio

Macros:
Protein - 170g
Carbs - 80g
Fat - 40g

Supplements:
Xtend
B-Alanine
Alcalean
Creatine
Vasocharge
Scivation Whey
ALA
Dialene 4X
Sesamin
Fish oil
Multi
Joint Support
10Billion Probiotic
Calcium

I actually lost a pound since Monday so things are moving along again!

[Nicole]

Originally Posted by ironviolin

Evening Nicole...glad to see you posting...eight weeks out??? this will be so much fun... workout looks great... hope all is well...not too busy I hope.. ended up posting yesterday and today this evening... symphony is in full swing and we're slammed with rehearsals... playing a Led Zepplin concert end of this week...too fun!!! Sandwiched in between a couple of Beethoven concerts and an opera... will be following along in your journal...did some back this evening for you... loved it...have a great week!!!!

Hey girl! Thanks for stopping by. Sounds like you keep yourself pretty busy! Just another day in the life of a bodybuilder, right?

[Nicole]

Thursday September 24, 2009

Upper Hypertrophy:
Bench Press (smith machine - no spotter today): 110lbs 3x10
Incline DB Press: 30lbs 3x10
Cable Crossovers: 30lbs 3x12
Flat DB flyes: 20lbs 2x15
Seated DB Press (Arnolds): 30lbs 3x10
Side DB Laterals: 15lbs 3x10
Rear Delts: 5lbs: 3x10
Machine Pulldowns (Free-form machine): 35lbs: 3x10
One-Arm DB Rows: 50lbs 3x10
Shrugs: 60lbs 3x10
Machine Curls: 50lbs 3x10
Overhead Rope Ext: 100lbs 3x10
One-Arm DB Preacher Curl: 20lbs 2x10
Kickbacks: 15lbs 2x12

Followed by 50 minutes moderate cardio.

Macros:
Protein: 150g
Carbs 140g
Fat: 35g

Down another pound!

[Nicole]

Weekend update:
Saturday: 50 minutes moderate cardio
Sunday: 50 minutes of HIIT followed by 40 minutes moderate cardio

Moday September 28, 2009
Upper Power: 82.5% of max
Bench Press: 115lbs 3x5
Incline Flyes: 20lbs 3;10
Machine Pulldowns: 40lbs 3x10 (Free range machine)
One-arm DB Rows: 40lbs 3x10
Arnold Presses: 35lb 3x5
Machine Curls: 60lbs 3x10
Cable Pressdowns: 90lbs 3x10

50 minutes moderate cardio

Macros:
Protein: 150g
Carbs: 140g
Fat: 35g

Things are moving along. Approx. 8 weeks out!!

[fltallpaul]

8 weeks out...I am looking forward to the cold weather in Illinois in late November...lol. I will be sure to bring a jacket if I can find one...damn Florida weather I never get to wear one.

[frank29]

Originally Posted by fltallpaul

8 weeks out...I am looking forward to the cold weather in Illinois in late November...lol. I will be sure to bring a jacket if I can find one...damn Florida weather I never get to wear one.

It is already cold here. it was 45 yesterday morning.

[Nicole]

Sorry to be so MIA but I was out of town for work and didn't have much time to post. I will just pick up with today.

Monday October 5, 2009

Upper Power: 90% max
Bench Press: 125lbs, 3x5
Incline DB Flyes: 20lbs, 3x10
Free-range Lat Pulldown: 50lbs, 3x10
One-arm DB Row: 60lbs, 3x10
Arnold Press: 40lbs, 3x10
BB Curls: 50lbs, 2x10
Machine Dips: 120lbs, 2x10

Cardio: 50 minutes moderate intensity

Macros:
Protein: 150g
Carbs: 130g
Fat: 35g

Starting to get a little tired but overall am feeling pretty good. A little less than 7 weeks to go!

[MoEcho]

Originally Posted by Nicole

Sorry to be so MIA but I was out of town for work and didn't have much time to post. I will just pick up with today.

Monday October 5, 2009

Upper Power: 90% max
Bench Press: 125lbs, 3x5
Incline DB Flyes: 20lbs, 3x10
Free-range Lat Pulldown: 50lbs, 3x10
One-arm DB Row: 60lbs, 3x10
Arnold Press: 40lbs, 3x10
BB Curls: 50lbs, 2x10
Machine Dips: 120lbs, 2x10

Cardio: 50 minutes moderate intensity

Macros:
Protein: 150g
Carbs: 130g
Fat: 35g

Starting to get a little tired but overall am feeling pretty good. A little less than 7 weeks to go!

Yikes! Those are your 90% numbers? Your 100% and PR week numbers are gonna be FREAKY!!

[Nicole]

Originally Posted by MoEcho

Yikes! Those are your 90% numbers? Your 100% and PR week numbers are gonna be FREAKY!!

That's the plan! Although I feel weak compared to Ironviolin. She is a true inspiration.

Are you working with Layne, too?

[annemarie_DJ]

Hi Nicole, exciting thread you got going here. I'll be keeping an eye on it. There's that Layne name again. He seems to be a very popular coach! I wish you all the best in this competition!

[Nicole]

Originally Posted by annemarie_DJ

Hi Nicole, exciting thread you got going here. I'll be keeping an eye on it. There's that Layne name again. He seems to be a very popular coach! I wish you all the best in this competition!

Layne is the BEST!!

Thanks for stopping by. I hope to get some training videos up in the next week or so.

[Nicole]

Lower Power: 90%

Leg Press: 360lbs, 3x5
Leg Extensions: 160lbs, 2x10
Glute-Ham Raises: Bdywt, 3x5
Leg Curls: 100lbs, 2x10
Machine Calf Raises: 340lbs, 3x8
Seated Calf Raises: 90lbs, 2x10

Cardio: 50 minutes HIIT

Macros:
Protein: 170g
Carbs: 70g
Fat: 40g

So I lost 0.5lbs from yesterday so things are moving again. I have about 6.5 weeks to go!!

[Nicole]

I was out of town all weekend and didn't have time to post.

Monday: Upper Power 100%
Bench Press: 145lbs, 3x5
Incline DB Flyes: 30lbs, 3x10
Machine Pulldowns: 60lbs, 3x5
One-Arm DB Rows: 60lbs, 3x10
Seated DB Press: 45lbs, 3x5
BB Curls: 50lbs, 2x10
Reverse-Grip Pressdowns: 100lbs, 2x10

Cardio: 50 minutes moderate

Macros:
Protein: 150g
Carbs: 130g
Fat: 30g

Tuesday: Lower Power 100%
Leg Press: 415lbs, 3x5
Leg Extensions: 160lbs, 2x10
Glute-ham Raises: Bdywt, 3x5 ( I got all of them on my own!)
Seated Lef Curls: 120lbs, 2x10
Machine Calf Raises: 300lbs, 3x10
Seated Calf Raises: 90lbs, 2x10

Cardio: 50 minutes HIIT Pre-w/o

Macros:
Protein: 170g
Carbs: 70g
Fat: 40g

Wednesday

50 minutes HIIT cardio on stepper
100reps of each:
Leg Extensions
Leg Curls
Adductor
Abductor
Hyperextensions concentrating on glutes

Followed by 50 minutes moderate cardio

Macros:
Protein: 170g
Carbs: 70g
Fat: 40g

[fltallpaul]

Keep up the great work...38 days to go...

[Nicole]

Originally Posted by fltallpaul

Keep up the great work...38 days to go...

I just hope it's enough time.

You look awesome BTW! I wish I could get half as ripped as you are. My metabolism sucks.
I am anticipating my carbs dropping to 50g and my cardio going up to 2 hrs. Just have to see what the boss thinks.

How is your prep going?

[fltallpaul]

Originally Posted by Nicole

I just hope it's enough time.

You look awesome BTW! I wish I could get half as ripped as you are. My metabolism sucks.
I am anticipating my carbs dropping to 50g and my cardio going up to 2 hrs. Just have to see what the boss thinks.

How is your prep going?

So far everything has been good, my energy levels have really dipped this week and its really a struggle to do anything...taking alot of caffiene to be productive at work.

My metabolism seems much better than last year...I am doing less cardio and taking in more carbs and am already leaner than I was...my first show is less than 4 weeks so I think I will be close to hitting my goal....which was to get as lean as Brian Whitacre..(I like to set high goals)...lol

I think I improved my metabolism this year by eating more food and doing cardio year round...I hope to do more of the same this year after my shows...I am down to 190 a day right now...but I think getting bodyfat this low really just makes me hungry all the time...

[Nicole]

Originally Posted by fltallpaul

So far everything has been good, my energy levels have really dipped this week and its really a struggle to do anything...taking alot of caffiene to be productive at work.

My metabolism seems much better than last year...I am doing less cardio and taking in more carbs and am already leaner than I was...my first show is less than 4 weeks so I think I will be close to hitting my goal....which was to get as lean as Brian Whitacre..(I like to set high goals)...lol

I think I improved my metabolism this year by eating more food and doing cardio year round...I hope to do more of the same this year after my shows...I am down to 190 a day right now...but I think getting bodyfat this low really just makes me hungry all the time...

I have always had a crappy metabolism. I did cardio 5-6 days a week in the off-season. I just have a stubborn body. I trust Layne completely so I am not worried. I am just ticked off that my weight keeps stalling.

Anyway, complaining won't help so I will get back to work!

[ironviolin]

Evening Nicole...fantastic idea to journal eight weeks out...so much happens last couple months..everything starts coming together at warp speed... no worries about the weight... lots of time still... workouts look good..and more important you're enjoying yourself...don't you just love this...thought of you today with back day...had a blast...had dropped some weight but strength is still okay..will only get better ... thats how we do this..right.???? happy and excited for you...i'll be following along...go get that card!!!!!

[Nicole]

Originally Posted by ironviolin

Evening Nicole...fantastic idea to journal eight weeks out...so much happens last couple months..everything starts coming together at warp speed... no worries about the weight... lots of time still... workouts look good..and more important you're enjoying yourself...don't you just love this...thought of you today with back day...had a blast...had dropped some weight but strength is still okay..will only get better ... thats how we do this..right.???? happy and excited for you...i'll be following along...go get that card!!!!!

Thanks for stopping in. I will take all the encouragement I can get. I am just at a plateau with weight and it's frustrating. I know things will come together...they always do!

How are you doing? Glad to see you are still training.

[Nicole]

Cardio: 60 minutes moderate in the AM.

Macros:
Protein: 150g
Carbs: 115g
Fat: 30g

I will go back to the gym tonight to complete my weights. Carbs got dropped and cardio increased. We will see what happens. Overall I feel ok. The last couple days I have been getting hungrier but not too bad.

[ironviolin]

Hi NIcole...doing much better thanks..rough patches in personal life but getting better everyday..everything is connected...lost a few lbs. but enjoying workouts again..headed for ifbb north american...thats the goal and I'm sticking to it.. plateaus happen as you know..change up something and boom you're moving again.. you're in good hands with Layne...haven't worked with him myself but hear only terrific things...still getting used to gym equip...picking and choosing from what fits and what doesn't...still prefering the free weights...meeting Brutus the squat machine tomorrow...literally its called Brutus...yikes...a potential supplementary training partner from the gym uses it once a month and swears by it..she is the first fbb i ever saw...some 6 years ago...walked into new gym and there she was..small world..check her out sometime...mercedes bazemore.com...sweetheart...enjoy your workouts...friday is here...woohoo...and you're on a roll!!! will continue to follow along!!!

[Nicole]

Quick re-cap from last night's workout.

Upper Hypertrophy

Bench Press: 95lbs, 3x10
Incline DB Press: 40lbs, 3x10
Cable Cross-Overs: 20lbs, 3x10
DB Flyes: 20lbs, 2x15
Machine Pulls: 40lbs, 3x10
One-Arm Cable Rows: 40lbs, 3x10
DB Shrugs: 50lbs, 3x10
Arnold Presses: 30lbs, 3x10
DB Side Laterals: 15lbs, 3x12
Rear DB Delts: 10lbs, 3x10
Machine Curls: 50lbs, 3x10
Overhead Rope: 90lbs, 3x10
Concentration Curls: 20lbs, 2x8
DB Kickbacks: 15lbs, 2x8

Arms were supersetted and the workout still took 2 hours!

Lower Hypertrophy
Leg Press: 140lbs, 3x10 (deep)

60 minutes HIIT cardio on stepper

100 reps of each with no rest:
extensions 20lbs
seated curls 30lbs
adductors 40lbs
abductors 45lbs
hyperextensions focusing on glutes

Macros:
Protein: 170g
Carbs: 55g
Fat: 40g

Dropped 0.5lbs since yesterday so things are moving again.

[Nicole]

Upper Power: 55% max on power exercises
Incline DB Press: 30lbs, 5x5
Incline DB Flyes: 25lbs, 3x10
Bent-over BB Row: 95lbs, 5x5
Seated Cable Row: 100lbs, 3x10
Seated DB Press: 30lbs, 5x5
Preacher Curls: 30lbs, 2x10
Cable Pressdown: 100lbs, 2x10

Cardio: 60 minutes moderate

Macros:
Protein: 150g
Carbs: 100g
Fat: 25g

Starting to feel a little bit weak. Overall, not too bad though.

[Nicole]

Sorry I haven't updated in so long. I had a tough week last week.

Cardio: 60 minutes HIIT on the stepper

Followed by 100 reps of each:
extensions
curls
adductors
abductors
hyperextensions (focus on glutes)

Macros:
Protein: 170g
Carbs: 40g
Fat: 35g

Getting closer.....