PowerBarbies Log: Squat Booty to Striated Glutes :}

[PowerBarbie]

Hello! .. Welcome to my log!


THE IMPORTANT STUFF

• Powerlifter attempting the change to Fitness Model
• Current Stats: 5'1 / 68kg (150lb) / 30% BF??
• PL Comp Lifts: 150kg squat (330lb) / 72.5kg (160lb) / 145kg (320lb) @67kg BW (147lb)
(videos can be found on my YouTube channel listed below)
• BB Planned Comps: ANB Queensland State Bodybuilding Titles - Sunday 22nd September 2013
INBA Queensland State Championships - Sunday 29th September 2013
• 24 week prep - Coached online by 'gpelefty90' & 'bonkies' ('tsk111' & 'mccoy19')
(& amazing support/advice from SCC <3)


Not So Important Stuff

A little over 2 years ago, I decided to get my butt off the couch and to the gym. I was incredibly lucky in the fact I found the sport of Powerlifting and an amazing coach and gym pretty much immediately, I loved the sport. I've been very successful in PL (I hold a decent amount of Australian Records), I was due to be going to the Worlds Championships this year to compete, however my motivation and passion was starting to disappear. I worked out it was because I was unhappy with how I looked, and was increasingly self conscious and uncomfortable (I was a "stereotypical eat everything and anything powerlifter", and it was showing).

I did try to juggle between the two, however was getting frustrated when my strength would not be increasing as I wanted it to as I got leaner, but I was not seeing enough results physique wise to make me ok with this happening. I realised I had to choose one or the other. Despite most people telling me i'm an idiot and wasting my talent and throwing away an amazing opportunity to compete at Worlds, all for "aesthetics" - I have decided to focus on a BB comp. I want to feel happy and confident and feel good about my body for once. I was not going to be able to put my all into prep for Worlds, when I was increasingly depressed over my image.

I have absolutely no idea what I am doing really in terms of BB training and dieting, but I am extremely excited for the challenge and the new motivation i've found to do my best at this. I am very confident in my coach that he will help me achieve my goals, despite my only knowledge currently being of the "three big lifts" and eating copious amounts of junk food!


So here is my log, where I will be posting my workouts, diet, lots of food pr0n and in general just tracking my progress! I welcome all advice, comments and just in general people popping in to say hi!...
Lets do this!...


You can also follow me on:

YouTube: BubbleButtPL
Instagram: Power_Barbie
MyFitnessPal: PowerBarbie

[PowerBarbie]

So to start this off, here's some fairly recent pics of where I'm at currently (apologies for the little collage, will take "proper" photos at some point soon)..




This is a guide from the federation I will be competing in, for what they look for in their female divisions. I am looking to compete in Fitness Model.






Finally, here is a rough schedule of how i'll be setting things out initially (I am considering dropping Gridiron if it gets too much/too hard to juggle everything)
I work full time, work part time (all nighter shifts), study part time and as mentioned, Gridiron season starts soon - so am pretty busy!






My current macros set by my coach are 1610 cals - 165g Protein / 60g Fat / 110g Carbs
Training is a 5 day split - Legs, Chest/Tri's, Back/Bi's, Shoulders (weakest body part) and a Strength Day.





Will post tonight with daily macro's, training break down etc

[yowtfisthis]

HELLLOOOOOO goodluck fellow spring cutter

[HYMENATOR]

In!!

[handcannon77]

the only word I read in the whole OP was the word butt

[CHOOSE]

In for handcannon and PB marriage.

[JVDTWG]

[pUniCepts]

spot for sale

[SPARTAAAAA]

in

[PowerBarbie]

Thhaaannkk you everyone!!.. Really excited!!.. Something completely new and different, motivation is definitely back!!..

Shoulders session tonight

[necon76]

[CHOOSE]

So the marriage is not on? I was hoping for an invite.

[JVDTWG]

Shoulders session tonight

But it's Monday... Surely you mean chest session tonight?!?

[mccoy19]

You got this!

[tsk111]

[TSFP]

In.

[jpfaherty]

I'm in! I've seen some of your lifts before, good stuff.

September may seem like a long way away, but it comes quick. Don't take your foot off the gas

[PowerBarbie]

[img]http://media.tumblr.com/tumblr_lj8yg7gV151qc7554.gif[img]

LOL.. Would not expect anything less of you!..

So the marriage is not on? I was hoping for an invite.

They'd be some damn strong aesthetic babies!

But it's Monday... Surely you mean chest session tonight?!?

Wut?

You got this!

Thank yoouu, and then you are going to help me undo it all in a matter of a week or two! haha!

[video=youtube;LnET4RKXx5k]http://www.youtube.com/watch?v=LnET4RKXx5k[video]

Hahaha, strong video! You should start a mini log now you're competing too

In.

Welcome!

I'm in! I've seen some of your lifts before, good stuff.

September may seem like a long way away, but it comes quick. Don't take your foot off the gas

Thank you!.. It seems far away, but also really soon! haha.. Will be using this log big time to stay on track through the whole process

[JustBulk]

Looking good, good luck for your contest in Sept!

[mh22]

In 4 teh noodz!! Good luck fellow cutter

[Power_Strike92]

Definitely in!

[gpelefty90]

Mirin title lol. Goodluck!!!

[PowerBarbie]

^^ Thank you!! And welcome!!


First session of my new training program tonight! Shoulders!.. I have a whole session dedicated to shoulders as they are my weakest point ..It was seriously embarassing how weak I was with these exercises!!.. I have never really done them before, and I STRUGGLED!.. I hope I adjust quickly!

8th April 2013 - SHOULDERS

Seated DB Shoulder Press:

6kg DB's x 12 (warm up)

10kg DB's x 12
10kg DB's x 12
10kg DB's x 12
10kg DB's x 12

^ These felt pretty good, only really strugged at the end of the last set

DB Side Lateral Raises:

4kg DB's x 15
4kg DB's x 15
4kg DB's x 15
4kg DB's x 15

^ Holy wow, I'm back using the "pink dumb bells" for workouts *cry*.. haha

BB Upright Rows (Shoulder Width Grip):

10kg x 10
10kg x 10
10kg x 10
10kg x 10

^ Probably could have gone heavier, but there was a funny click in my shoulder when I was doing it, so didn't want to push it yet.

DB Bent Over Rear Delt Raises:

4kg DB's x 15
4kg DB's x 15
4kg DB's x 10
4kg DB's x 10

^ Back to the baby weights again, lol.. Also was feeling it in my erectors quite a lot?.. My housemate suggested trying laying on an incline bench?


Shoulders were burning, felt awesome.. Again, can't believe the weights I was only able to manage, but just makes me more determined!


DIET:

The macro totals are slightly out on that, as MFP doesn't let you set them exactly, only ratio's (meant to be 110carbs/60fats)
Made a big effort to hit all my macros today, the past week i've been consistently averaging around 250 cals short, and mostly missing fats (20 - 30g).. Not purposely, just would find I wasn't hungry and so wouldn't worry about filling the remainder cals..
It was explained to me that this is not ideal, as there's a LONG prep ahead, I don't want to be eating less than I should so early in. Makes sense!




Meal 1: Tuna, zuchinni, asparagus, shallots, soy and low fat cheese



Meal 2: Burritos with lean meat, salads and home made garlic/lemon dressing (with no fat greek yoghurt)



Meal 3: JA Cake (protein cake) with low fat icecream and almonds (holy crap, this was AMAZING! haha)





Going to go pass out now!

[zela]

IN!!!

Wow, now that's how you do a JA cake with the side of ice cream!

[Nexxus]

IN, I'll mostly lurk prolly since I kinda don't post much on the forums anymore and quit my own log here xD

Anyways, are you comfortable doing chest/tris right after shoulders? Maybe have leg day in place of chest day so you get at least a days rest between.

gl, i'm sure you'll do good!

[DivaJana]

IN !!!

DB Side Lateral Raises:

4kg DB's x 15
4kg DB's x 15
4kg DB's x 15
4kg DB's x 15

^ Holy wow, I'm back using the "pink dumb bells" for workouts *cry*.. haha

LOL some of my strongest clients use ridiculously light weights for this particular exercise. Which is the smartest thing to do! This exercise done heavy, even with slight swinging and momentum usage will shift most of the emphasize to traps.

BB Upright Rows (Shoulder Width Grip):

10kg x 10
10kg x 10
10kg x 10
10kg x 10

^ Probably could have gone heavier, but there was a funny click in my shoulder when I was doing it, so didn't want to push it yet.

I assume you are using those for the lateral head of the deltoid ? If so use wide grip(if you aren't already), it should be more comfortable and will put most of the emphasis on lateral delts and much less on traps compared to closer grip. Also don't worry about clicks as long as it is just sound with no pain it's common and normal. If you feel any pain however, stop! And get it checked.

DB Bent Over Rear Delt Raises:

4kg DB's x 15
4kg DB's x 15
4kg DB's x 10
4kg DB's x 10

^ Back to the baby weights again, lol.. Also was feeling it in my erectors quite a lot?.. My housemate suggested trying laying on an incline bench?

Yes do it with torso supported on the bench or use reverse pec dec. You could also use face pull it's compound exercise but done right will be rear delt dominant and very effective as well. Also same rules of using light weight and perfect form(slowly controlled eccentric and concentric) applies for those exercises. Done heavy with swinging and momentum will turn them into a useless form of rows.
personally I use even lighter weight than lateral delt isolation exercises.



I like your choices of exercises and rep ranges for each exercise very much! Good luck girl I know you're going to rock the competition

[tektherapripper]

scc member checking in. mostly for the food porn....

[Spartaperez]

In..subscribed

[jpfaherty]

For MFP just change your "Goal" to ZERO calories. Then when you enter everything it will come up as a negative. All you have to do is hit your numbers! So if your numbers are 200/200/200 it will show up as -200/-200/-200 but it's not as confusing!

[WestAfrica]

Whats up with those Chronicles of Narnia tattoos?