2013 Contest Prep Journal- Figure (1st show)

[Chinchi07]

Where is your weight?

How many weeks left?

2 weeks ago Last measurements I was at 21% bf and 152... I am down to 149.4 now... I am 17 weeks out

Thanks!

[Cytrainer913]

Is someone setting your workouts? I don't want to tell you different if you do, but remember the difference between a squat(box squats too) and the adductor machine, isolation vs compound movement and the squats will create a greater calorie deficit because more muscle groups used= more cals burned and that in the end will work those muscles you want and also create that greater deficit like I said!

Keep it up!

Box squat:
http://www.youtube.com/watch?v=Ue_GrU4mhqc

[Chinchi07]

Is someone setting your workouts? I don't want to tell you different if you do, but remember the difference between a squat(box squats too) and the adductor machine, isolation vs compound movement and the squats will create a greater calorie deficit because more muscle groups used= more cals burned and that in the end will work those muscles you want and also create that greater deficit like I said!

Keep it up!

Box squat:
http://www.youtube.com/watch?v=Ue_GrU4mhqc

I am getting guidance from my coach on the workouts and like you said he recommend not using machines when at all possible for those same reasons you mentioned. I always do squats when doing lower body, but have been doing the adductor on top of it thinking it may help. I have never done the Box squats though! I may try that tomorrow! can I use a bench to come down to? that probably the only thing I have at my gym I can think of!

Thanks!

[Cytrainer913]

It may b too high but maybe look for a milk crate so you get low enough ok! Most benches are too high due to us being too short n then ur not getting deep enough.

Another option for you would be to use 5 step risers n a 45 plate to sit on at the bottom of the movement. That will b deeper than a bench.

[Chinchi07]

My day has been going P-E-R-F-E-C-T!! Got a ton of sleep this morning, got up to a 2 lbs weight loss and had an amazing lower body workout! Ohh and my diet is 100% on point! YAY for me!

Lower Body workout

SUMO SQUATS 12x110,10x140,8x150
LEG EXTENSION 10X80,10X90,10X100
LEG PRESS 10X180,10X180,10X270
LEG CURLS 10X70,10X85,10x100
DEADLIFTS 10X70,10X90,10X100
STANDING CALF 25X80,25X80,25X90
SEATED CALF 25X76,25X76,25X76

Posing practice tomorrow

[Chinchi07]

This week's workouts!

Today was Leg day

SUMO SQUAT 12x110,10x120,10x120,8x140,7x150 ( I went down deeper and really feel hit my glutes, YAY!)
LEG EXTENSIONS 12x80,10x95,10x105
LEG PRESS 12x180,10x270,10x290
LEGS CURLS 12x75,10x85,10x100
DEADLIFTS 10x75,10x90,8x105
STANDING CALF 25X90,25X90,25X90
SEATED CALF 25X76,25X86,20X86

Following my workout I did a Tabata interval of Seal Jacks and Mountain Climbers


Back/Bi/Hamstrings
LAT PULLDOWNS 12X55,10X65,8X65,7X70,6X70
ROWS 10X77,10X77,8X77
SEATED ROWS 12X55,10X60,10X65
HYPEREXTENSIONS 12X10,10X10,10X10
STIFFED LEG DEADLIFT 10X75,10X85,10X85
LAYING CURLS 10X70,10X80,9X90
DB CURLS 10X12,10X12,8X15
HAMMER CURLS 10X12,10X12,8X15

Following this workout I did a Tabata interval of Stationary Running and Mountain Climbers

Chest/Tricep
BARBELL BENCH PRESS 9X70,8X80,7X90
BARBELL INCLINE PRESS 10X65,8X65,7X65
PEC DECK 15X30,12X30,8X35
DB SHOULDER PRESS 10X15,8X20,8X20
UPRIGHT BARBELL ROW 12X35,12X35,10X45
DB LATERAL RAISE 12X12,12X12,10X15
V-BAR PULLDOWN 10X60,10X60,14X45
ROPE PULLDOWN 10X30,10X30,9X30

[Chinchi07]

Was out of town for a few days and happy to be back into my routine!. Contest prep is going well! I posted some new progress pics and I am happy to see some changes. Will be changing up my workouts to mix things up. Planning to do Kris Gethin's phase 2 of the Body by Design and then go into the DTP training

[mariobrochill]

Was out of town for a few days and happy to be back into my routine!. Contest prep is going well! I posted some new progress pics and I am happy to see some changes. Will be changing up my workouts to mix things up. Planning to do Kris Gethin's phase 2 of the Body by Design and then go into the DTP training

Who's prepping you?

[Chinchi07]

Who's prepping you?

My team is Sett2win out of Indy. I am getting my diet and posing practice from them. I also get guidance on my workouts, but unable to get the full benefit of training with them because I am a few hours away. Things are going great so far

[Chinchi07]

Contest prep is still going great!! I am now down to 141.8 and around 18% bodyfat, down from 25% back in January. I am still about 17 weeks out from 1st show, so plenty of time to get lean enough. Training is going great and have been focusing on my upper body. Once I get leaner I will be able to see more of whats under there. Until then gotta keep training hard!

[Chinchi07]

So I am oficially 8 weeks out from my 1st show! Excited and Nervous . Right now I am at 136.2 and about 18%. Got my macros changed this past week to get me down for the show. I am also cleaning up my diet this week to follow more of a Paleo approach. Cutting out any sweetners, sugar and processed foods. So far soo good, but this weekend I really felt the hit of my carbs going down. I like seeing that even though I am leaner my energy is VERY good and my workouts are still improving. Cant complain!! This is what I been doing...

4.01.2013 Back/Biceps

Warmed up with assisted pullups.. working my way to regular.. I will get there!

Lat pulldown 8x70lbs , 6x75,5x80,5x80
Reverse Grip Pulldown 8x75lbs, 7x80,6x85, 5x90
Bent Over DB rows 7x35lbs, 5x40, 5x40,5x40,6x35
Deadlifts 7x95lbs, 7x100, 7x105,6x110
Hyperextensions 10x (holding 10lbs plates), 10x25 ,8x25,8x25
Barbell Curls 12x25 lbs, 10x35, 8x35, 6x35, 6x35
Hammer DB Curls 8x12lbs, 6x15, 6x15, 6x15,4x20

04.06.2013 Chest/Delts/Triceps
Bench Press 10x65,6x85,6x85,4x95
Incline Press 10x65,6x75,6x75,5x80
DB Flys 7x20,7x20,7x20,6x25
DB Shoulder Press 8x20,6x25,5x25,4x25

SS-Upright Row 10x35,10x35,8x45,8x45
SS-Lateral Raises 10x12,8x12,8x12,6x15

Front Raises 10x10,8x12,8x12,6x15
Dips 4 sets.. 12,12,10,8
V-Bar Pulldown 10x70,6x80,6x80,5x80
Rope Pulldown 6x40,8x35,8x35