1 Meal, 1 Workout, 1 Day at a time....

[rekenn256]

Hi all! My first time journaling on here, but I am always in the forums lurking. As of right now I am about 2.5 weeks out from a bikini comp. I am continuing along, but may pull out and compete at a later show towards the end of Nov. I waited too long to get serious about my prep. My hubby was heading out on a deployment, so I spent most the summer enjoying time with him and our son. As well I took a girls trip to Ibiza during Labor Day weekend. So there was a lot of yummy food and sangria this summer. 

My plan is to add on a bit more size for upper body starting around December to get a bit more balance between my upper and lower body and of course ham/glute improvements. 

I attached a progress pic from about 2 weeks ago. I will post another this weekend.

[rekenn256]

Yesterday's workout....
4 sets
*Front Squats
Superset
*Back squats

3 sets
*Sumo Squats

6 sets
*Stiff Leg Deadlifts

3 Sets
*Seated Ham Curl
superset
*Leg Extension

4 sets
*Barbell Hip Thrust

3 Sets
*Asst Pull Up Machine Glute Presses

15 Sprint HiTT

Todays Workout....
45 minute Arc trainer.

[rekenn256]

Took yesterday off from training. Got in an early morning 4 mile run this morning before my son's soccer game. They won 5-1 woot woot! Got home took my weekly progress pics and indulged in some pumpkin spice pancakes, bacon, & eggs.

[rekenn256]

Had great workout today. Completed my cardio and shoulder/hamstring workout.

5x15,12,10,8,6 Machine shoulder press

4x12 Arnold press
Superset
4x10 side/front shoulder raises

4x10 cable rear delt rope pull

4x10 cable pull through
Superset
4x12 Bulgarian split squat

4x10 sumo dead lift
Superset
4x10 stiff leg dead lift

[rekenn256]

Well things didn't work out like I wanted it to. I won't be competing this weekend I am just not ready, so no need to compete just yet. With that said killed my workouts today.

45 min Arc Trainer & Shoulders

5x15 Smith Machine Shoulder Press
Supperset
5x15 One Arm Lateral Raises

4x15 Plate Front Raise
Superset
4x12 Rear Delt Pulses

4x10 Clean & Press

4x8 Arnold Press

M1 2 eggs, 150g Zucchini, Kcup Chai Latte

M2 3oz Tunna on top of Spinach, 1tbsp Olive Oil

M3 30z Skirt Steak, Asparagus, 18g Almonds

M4 4oz Tilapia, 100g Collard Greens, 1tbsp Oilive Oil

M5 3oz Ground Sirloin, Asparagus, .5tbsp Olive Oil

M6 50g Quark, 34g Red Velvet Protein, 18g Chocolate Peanut Butter, Almond Milk

1 Skinny Cow Ice Cream Sandwhich
1 pack of M&M's...not just any plain M&M's, Pumpkin Spice M&M's

[rekenn256]

Today

48 min Treadmill spint, walk, jog repeat
4x10 squats @95
3x8 Squats @115

M1 cream of wheat, 4 egg whites, blueberries
M2 2 buttermilk pancakes
M3 2 slices of pepperoni jalapeno pizza
M4 3 pumpkin pancakes, 2 slices of bacon
M5 30z ground sirloin & Asparagus