Oh Snap…I Will Be a Figure Pro in 2013…Time to Win MY Pro Card…

[megdaig]

It's time we Figure Gals start representing...

With one competition under the belt and all the silly nerves worked out I'm ready to make some waves....


THE CLIFFS….

1989 to 1998: Started playing softball at age 5…spent childhood active…like cutting down trees with pawpaw’s machete…playing hide-and-seek and kickball and riding bikes down the trails until the sun went down.
1998 to 2002: Played softball and soccer in high school…this is where I first began and learned to lift heavy.
2002 to 2003: Played softball in college…continued to lift…as heavy as I could after a slight knee injury.
2003 to 2007: Lifting got more sporadic last few years of college.
2007 to 2011: Moved to Houston in ’07…stopped lifting…started running marathons/triathlons… played bush league softball, indoor soccer, indoor and sand volleyball, flag football.…gained 20-ish pounds over 5 years.
July through September 2011: Tore my ACL playing softball…couldn’t swim for triathlon post-surgery so got to lifting again…was approached by a trainer about competing and kind of shrugged it off.
November 2011 to June 2012: Decided to compete….trained (via the BB.com forums) for my first figure competition from November ’11 to June 23, 2012….with training for a half-ironman mixed in from January ’12 to April 1st, 2012. [url= http://forum.bodybuilding.com/showthread.php?t=139228463
]--> I kept that log here…warning…a little TMI/MISC at times <--[/ur]
June 2012 to Present Day: Won 2nd place at my first figure competition, qualifying me for nationals. Knew that I needed more size so commenced a beastly off-season…started training with my “posing” coach…and he’s kicked my azz into some awesome conditioning…really focused on shoulders and lats this off-season.
Present Day: Finishing up my first ever bulk. Worked my azz off and gained between 25 to 30# (over stage weight of 130#). I hate to say that I’m hoping to have, because I definitely ensured that I gained a good 5# of muscle this off-season.
Future: Starting my second contest prep on January 1, 2013 for the Phil Heath Classic on March 16th in good ol’ H-Town…and I am winning Figure Overall…and that’s that. This is one of a possible few “warm-up” shows to work out the kinks and jitters to be ready for the big stage in Vegas, July 2013.

Going from this…..



To this….

???
TBD
???



ON THE SCHEDULE:
Phil Heath Classic March 16, 2013
NPC USA Championships July 26-27, 2013

[Keyboardsmasher]

Good luck!

[KelseaMarie]

I noticed you said you are 25-30lbs over your stage weight from before, but your first show is in March and you aren't starting prep until January? Do you think 3 months is enough time to lose all that? Seems risky to me... I start prep Jan 3rd and my first show isn't until May,I guess I prefer to lose it slower but I don't think I'll have to lose more than 20lbs.

[NaturalPursuit]

subbed! goodluck! looking forward to hear more about the PH classic!

[megdaig]

I noticed you said you are 25-30lbs over your stage weight from before, but your first show is in March and you aren't starting prep until January? Do you think 3 months is enough time to lose all that? Seems risky to me... I start prep Jan 3rd and my first show isn't until May,I guess I prefer to lose it slower but I don't think I'll have to lose more than 20lbs.

My bad..."thou shall specify"...

During my bulk I got up to between 155 to 160#. I was 130# on my first comp.

Right now I'm sitting around 150# and my new goal weight is 135#. I'm kinda/sorta dieting right now as we are wanting to maintain at 145# in the offseason so I can limit my diet to 8 weeks. Right now I'm looking at an easy pace of 1# per week pending the holiday destruction

[megdaig]

subbed! goodluck! looking forward to hear more about the PH classic!

Awesome...

The hearsay right now is 400+ competitors...gonna be huge.

[KelseaMarie]

My bad..."thou shall specify"...

During my bulk I got up to between 155 to 160#. I was 130# on my first comp.

Right now I'm sitting around 150# and my new goal weight is 135#. I'm kinda/sorta dieting right now as we are wanting to maintain at 145# in the offseason so I can limit my diet to 8 weeks. Right now I'm looking at an easy pace of 1# per week pending the holiday destruction

Ohhhhh okay got it! I was like man, she's gonna have to lose like 30lbs in 3 months that's craaaaay. Damn that holiday destruction! I've got a trip to the bahamas after Christmas, for NYE and I just got back from Chicago... looks like we will be prepping together!

[jpfaherty]

In

[megdaig]

...OFFSEASON TRAINING...

So I've been in offseason since my competition in June. Over the past 5.5 months my workouts have been focused on heavy, intense volume...lots of super setting...lost of volume...weights I never knew I could push.

Current rotation is a 5 day split:
1. Shoulders (with coach) -- by far my most INTENSE training day (even beats leg day)
2. Back (with coach)
3. Chest and Shoulders
4. Legs
5. Back and Arms

We are starting up our Saturday workouts with some of the other girls that he trains. These are typically a circuit/met con style workout. They get fun when everyone starts to try to outdo one another...only adds fuel to our fires. We'll see how these go on prep diet

Also, as for cardio I'm doing about two 30 minute LISS sessions a day. I'm not to strict on getting ALL my cardio done right now...but come January 1 there is no sleeping in...

I'm not certain how much this will change once prep starts...likely not much. The only thing that we are changing (starting this week actually) is my leg routine. We'll be moving away from heavy/high volume to moderate weights but more explosive movement based and some stability work as my legs are right where we want them... That makes me sad because I sure do miss my old wheels...


...DIET...

Not very tight at the moment, but that's only because working out the last few indulgences in those "I want" foods. Right now my target (based on MFP calcs) is 1619 calories 48g fat / 114g carb / 174g protein (includes supplements).




Here's what we did tonight...


…BACK…


Superset:
Widegrip Lat Pulldown
Warm-up:
15 @ 70#
10 @ 90#
10 @ 90#
Working:
Rd 1: 10 @ 110#
Rd 2: 10 @ 110#
Rd 3: 10 @ 120#
Rd 4: 10 @ 120#

One Arm Row on T-bar
Rd 1 thru 4: 10 @ bar + 25# each arm



Superset:
One Arm Iso Lat Row
Rd 1 thru 5: 10 @ 70# each arm

Neutral Grip Assisted Pull-up
Rd 1: 15 @ #17
Rd 2: 12 @ #12
Rd 3, 4: 10 @ #12
Rd 5: 10 @ #10



Superset:
Iso Lat Pull-down (both arms together)
Rd 1 thru 3: 10 reps against 1 blue band each side
Damn you physics! Work = Force x Distance…..these get tough about 50% through the range of motion….

Machine Row
Rd 1 thru 3: 25 @ 70# as fast as possible

[KelseaMarie]

...OFFSEASON TRAINING...

So I've been in offseason since my competition in June. Over the past 5.5 months my workouts have been focused on heavy, intense volume...lots of super setting...lost of volume...weights I never knew I could push.

Current rotation is a 5 day split:
1. Shoulders (with coach) -- by far my most INTENSE training day (even beats leg day)
2. Back (with coach)
3. Chest and Shoulders
4. Legs
5. Back and Arms

We are starting up our Saturday workouts with some of the other girls that he trains. These are typically a circuit/met con style workout. They get fun when everyone starts to try to outdo one another...only adds fuel to our fires. We'll see how these go on prep diet

Also, as for cardio I'm doing about two 30 minute LISS sessions a day. I'm not to strict on getting ALL my cardio done right now...but come January 1 there is no sleeping in...

I'm not certain how much this will change once prep starts...likely not much. The only thing that we are changing (starting this week actually) is my leg routine. We'll be moving away from heavy/high volume to moderate weights but more explosive movement based and some stability work as my legs are right where we want them... That makes me sad because I sure do miss my old wheels...


...DIET...

Not very tight at the moment, but that's only because working out the last few indulgences in those "I want" foods. Right now my target (based on MFP calcs) is 1619 calories 48g fat / 114g carb / 174g protein (includes supplements).




Here's what we did tonight...


…BACK…


Superset:
Widegrip Lat Pulldown
Warm-up:
15 @ 70#
10 @ 90#
10 @ 90#
Working:
Rd 1: 10 @ 110#
Rd 2: 10 @ 110#
Rd 3: 10 @ 120#
Rd 4: 10 @ 120#

One Arm Row on T-bar
Rd 1 thru 4: 10 @ bar + 25# each arm



Superset:
One Arm Iso Lat Row
Rd 1 thru 5: 10 @ 70# each arm

Neutral Grip Assisted Pull-up
Rd 1: 15 @ #17
Rd 2: 12 @ #12
Rd 3, 4: 10 @ #12
Rd 5: 10 @ #10



Superset:
Iso Lat Pull-down (both arms together)
Rd 1 thru 3: 10 reps against 1 blue band each side
Damn you physics! Work = Force x Distance…..these get tough about 50% through the range of motion….

Machine Row
Rd 1 thru 3: 25 @ 70# as fast as possible

Why no deadlifts on back day?

[megdaig]

Why no deadlifts on back day?

My workouts with my coach pretty much always change, though the basic lifts stay constant. For me, my primary focus this season is my upper lats so we centralize my workouts around pull-ups and rows, really focusing all the tension on the upper lats. We do occasionally do deadlifts about every other back day. Also, I do do some single leg RDL and BB RDLs and whatnot on leg days, it may not be as heavy as I would on back day but definitely not getting ignored.

Probably another reason we don’t do DL every back workout is because for some reason I’ve been getting extremely tight in my lower erectors. It’s been odd as at the end of my cut I was easily pulling 225# and now, 145# eats my lunch. So I’ll end up with a tight lower back after back day and have a crappy leg workout and then I’m just ornery if I have a bad leg day…

[megdaig]

…WEIGHT…

Finally shedding a bit of weight as I'm getting more consistent on my "diet". Sitting at 148# for the past two days....that's about to get wrecked tomorrow as I'm driving home to LA for a surprise 75th birthday for my mawmaw...then driving back to H-town for TWO Christmas parties...one starts at 7 PM and the other at 11 PM....it's gonna be a LONG DAY.

Coach says we aren't starting prep until 8 weeks out which is January 20th. I told him that he's got to tell me we are starting January 1 as my fat azz needs to get serious about dieting... I'm still on track but loafing back down to my off-season weight.




…CARDIO…

AM Cardio: 40 minutes stepmill, level 6

PM Cardio: 30 minutes treadmill, 8% incline, 3 MPH



…CHEST & SHOULDERS…

Incline DB Chest Press
2x15 @ 30# DBs
5x8 @ 40#

Body Weight Dips
4 sets of 8

Pec Deck
2x10 @ 75#
2 sets of 6 reps @ 75# drop to 6 @ 60#


Superset:
DB Side Lateral Raise
Rd 1 thru 3: 10 reps @ 15# then 20 reps of pushing technique @ 25#

Plate Front Raise / “Drive the Bus”
Rd 1 thru 3: 10 @ 25#


Face Pulls
4x15 @ 90#



...MISC. RAMBLINGS…

--> It's definitely time to crank it up a notch on the DB presses and face pulls...weights are getting too easy....
--> My shoulders are getting juiced after just that tiny bit of work! Can't wait to get my azz whooped on Monday shoulders

[megdaig]

Alright....new leg workout #1...getting a feel for the weights and intensity...

...MORNING CARDIO...

30 minutes treadmill, 8%, speed between 3 and 3.3 MPH



...LEGS #1...

3 rounds of ...

Clean w/ Front Squat (ATG)
Rd 1: 10 reps @ 65#
Rd 2, 3: 10 @ 75#
At first I was concerned about not doing these in a rack since Mr. "I'll Never Fully Heal" knee has been a b-ia....it was actually quite nice to have almost normal ROM...I think I even sat on my heels a few times.

DB Squat w/ one foot on a Waffer
Rd 1 thru 3: 10 reps each side @ 20# DBs

Lying Leg Curls on 65cm Ball
Rd 1 thru 3: 20 reps
My favorite hammie exercise.

Lateral KB Lunges
Rd 1 thru 3: 8 reps each side @ 20#
Focus on exploding from bottom of lunge.

BB RDL
Rd 1: 10 @ 90#
Rd 2, 3: 10 @ 75# <-- moved back to my clean/snatch station so no time to adjust weights...intensity intensity intensity

Box Jumps (Medium Box)
Rd 1 thru 3: 10 reps

Burpees to Pull-up
Rd 1 thru 3:
Caught a charlie horse in my calf on round two...got interesting.

[megdaig]

Alright...so Sunday's are my lazy days. An easy one at that gym, back and arms. Doesn't take much to get the blow flowing to those triceps and biceps.




…BACK & ARMS…

Wide Grip Lat Pull-down
15 @ 90#
2x10 @ 110#
2x6 @ 120#

One Arm DB Row
3x10 @ 40# <-- way too easy...back getting strong

Superset:
EZ-Bar Bicep Curl
Rd 1 thru 3: 10 reps @ 25#

Seated DB Hammer Curl
Rd 1 thru 3: 10 @ 15#


Cable Rope Tricep Pushdown
Rd 1, 2: 20 reps @ 60#
Rd 3, 4: 10 @ 60# drop to 10 @ 40#

Superset:
EZ-Bar Scull Crushers
Rd 1 thru 3: 10 @ 25#

Bench Dips
Rd 1 thru 3: 15 reps


…CARDIO…

AM Cardio: None…still a bit hung over from my family gathering on Saturday (92 people was the final count…a great turnout with family from all over making their way back in town)…and then there were two other Christmas parties back in Houston. A 12 pack of Saint Arnold Christmas Ale didn’t last us very long....oops!

PM Cardio: 30 minutes treadmill, 8% and 3 MPH

[jpfaherty]

A 12 pack of Saint Arnold Christmas Ale didn’t last us very long....oops!

I like where this thread is going

[megdaig]

I like where this thread is going

The sad part is that I have an impressive stash of craft beer and homebrew, yet with this whole "wanting to compete" bidness, I don't drink as much anymore . So now I just brew beer and make my friends come over and drink it.

[kimmypoohx3]

The sad part is that I have an impressive stash of craft beer and homebrew, yet with this whole "wanting to compete" bidness, I don't drink as much anymore . So now I just brew beer and make my friends come over and drink it.

hahahahah i found christmas ale in my fridge from LASt christmas!! i hear ya

[megdaig]

…SHOULDERS…


Superset:
Standing Military Press
Rd 1: 15 @ 10# each side
Rd 2, 3: 10 @ 20# each side
Rd 3, 4: 10 @ 30# each side
Rd 5: 30 @ 10# each side
Rd 6, 7: 10 @ 40# each side, 3 second negative

Side Laterals w/ Resistance Band
Rd 1 thru 6: 30 reps as fast as possible



Superset:
Alternating One Arm DB Side Lateral
Rd 1, 2: 20 reps @ 15#
Rd 3, 4: 20 reps @ 20#

Front Raise w/ Resistance Band
Rd 1: 30 reps
Rd 2 thru 4: 20 reps



Superset:
One Arm KB Military Press
Rd 1 thru 3: 10 reps (each arm) @ 15# KB

Medicine Ball “V” Exercise
Rd 1 thru 3: 30 reps @ 16# Med Ball



Superset:
Rear Delt on Pec Deck
Rd 1: 20 @ 40#
Rd 2: 20 @ 60#

Rear Delt w/ Resistance Band
Rd 1, 2: 30 reps as fast as possible



Rear Delt on Pec Deck
Rd 1: 10 @ 70#
Rd 2: 10 @ 80#
Rd 3 thru 5: 10 @ 75#


Resistance Band Side Lateral
2 rounds of….
5 second hold / 10 reps as fast as possible x5



…CARDIO…

AM Cardio: 35 minutes stepmill, speed intervals level 8

PM Cardio: 30 minutes stepmill, “fat burner” level 5

[megdaig]

...WEIGHT...

Got excited this morning when my scale said 145#. Then I thought "that can't be right" so I stepped back on....149# DAMMIT!!


...BACK...

Superset:
Iso Lat Rows (inside neutral grip, both arms at same time)
Warm-up Rd 1, 2: 15 @ 45# each side
Rd 3 thru 6: 10 @ 70# each side

Assisted Pull-up
Rd 1, 2: 10 @ #14
Rd 3, 4: 10 @ #12
Rd 5, 6: 10 @ #10


Superset:
Close Grip Cable Row
Rd 1 thru 4: 10 @ 90#

One Arm DB Row
Rd 1 thru 4: 10 @ 40#



Deadlift
Rd 1: 10 @ 95#
Rd 2, 3: 15 @ 115#
Rd 4, 5: 15 @ 135#
Lost count of how many sets of DL we did...


Wide Grip Lat Pull-down
Rd 1: 12 @ 90#
Rd 2, 3: 10 @ 90#
Rd 4, 5: 10 @ 120#
Rd 6, 7: 10 @ 120# drop to 10 @ 90#
Rd 8, 9: 6 @ 140# drop to 10 @ 90#



...CARDIO...

AM Cardio: Hot damn! Didn't do it.

PM Cardio: Got a reprieve from cardio and was told to do 20 minutes. Though briefly about doing 45-ish to make up for skipping this morning but decided "nah...forget about it".... 20 minutes treadmill @ 8% incline and 3 MPH

[megdaig]

No cardio today...kind have been avoiding it so I can get myself mentally prepared for two-a-days on the cut....enjoying not HAVING to do it while I can for as long as I can...

Had to make it a quick workout so I could make my 1:00 meeting…


…CHEST & SHOULDERS…

Incline DB Chest Press
Warm-up Rd 1, 2: 12 @ 30s
Rd 3, 4: 8 @ 40s
Rd 5, 6: 8 @ 42.5s
Rd 7, 8: 8 @ 40s


Superset::
Standing Cable Crossover
Rd 1 thru 4: 8 @ 12.5# per side

Push-ups
Rd 1 thru 4: 8 reps

Superset::
DB Side Lateral Raise
Rd 1 thru 3: 10 @ 15# then pushing technique for 15 @ 30#

Plate Front Raise / “Drive the Bus”
Rd 1 thru 3: 10 @ 25#


Face Pulls
Rd 1 thru 3: 12 @ 90#
Rd 4: 12 @ 100#

[jpfaherty]

The sad part is that I have an impressive stash of craft beer and homebrew, yet with this whole "wanting to compete" bidness, I don't drink as much anymore . So now I just brew beer and make my friends come over and drink it.

I need more friends like you! lol

Great work lately, keep it up.

[megdaig]

Snapped a few shots at the gym this afternoon....that damn scale lies! I actually am leaning out a bit, at least that's what my back shows here. Lately my back has been looking very smooth but now I'm starting to see the cuts again.

Don't mind the pudgy belly :P

Closing out on 13 weeks out!

[megdaig]

Alright...the lazy bum is back! What a busy weekend. A big party at my house Friday night to celebrate my roommate obtaining his PE license. Skipped my local drinking hole's Christmas party on Sunday since I was too tired...actually went to see the Hobbit and dozed off a few times...as I suspected (and have heard) the movie is drawn out with superfluous junk just to make more money by releasing 3 movies. Drove to LA to be with family for Christmas. I think my diet consisted of cookies, pie, and brew all weekend.



...CARDIO...

Kicked up the cardio a bit to help shed some of this water and fat a bit quicker...the new year is right around the corner.

AM Cardio: 45 minutes stepmill, speed interval level 6

PM Cardio: 45 minutes treadmill, 8% incline at 3 MPH



...LEGS...

I went back to my old "heavy" leg routine. Wanted to make good use of all those extra calories.

BB Back Squat
3x10 @ 135#

ATG BB Front Squat
5x5 @ 115#

Hack Squat (75% of work on right leg)
5x10 @ 1 PPS

Superset:
Single Leg, Leg Extension (right leg only)
Rd 1, 2: 6 @ 30#
Rd 3: 6 @ 40#
Rd 4: 6@ 40# with 5 second hold at top of contraction, very slow positive and negative, mostly because of the pain

Leg Extension
Rd 1: 6 @ 80#
Rd 2: 6 @ 90#
Rd 3: 6 @ 100#
Rd 4: 6 @ 110#


DB Single Leg SLDL
Rd 1: 15 @ 25# both legs, warm-up
Rd 2 thru 4: 8 @ 25#

Lying Leg Curl
Rd 1: 15 @ 30# single leg
Rd 2: 10 @ 30# single leg, elbows on bench
Rd 3: 10 @ 75# both legs, elbows on bench


Attempted my burnout sets on leg extension but it still feels like my patellar tendon wants to rip away from my tibia. Not certain if this is still just tendonitis or if I've got something else like stress fractures around where they took the chunk of bone out of my tibia... Think it's time to go back to the PT and see if they can drain the knee and maybe do some isophoresis treatments...hell...maybe they can inject me with cortisone


...IN OTHER NEWS...

Official prep doesn't begin until mid-January as coach wants to limit my diet to 8 weeks. I have consulted with him and said I want to start January 1, "just in case". So, I'll likely begin my extremely detail logging then; diet down to the ounce/gram, hydration, supplementation, sleep quality the whole shebang. I kept pretty good details during my last prep but really wish I would've kept better track of my sleep. I've got a Body Media/BodyBugg that somehow monitors your sleep (via heartrate and accelerometer or something of that nature) so I'm planning to wear that sucker from day 1 of the cut to get a good idea of how crappy it truly gets those last few weeks.

[NaturalPursuit]

gotta love when you start seeing gains! Great work!

[coconuttree2009]

Snapped a few shots at the gym this afternoon....that damn scale lies! I actually am leaning out a bit, at least that's what my back shows here. Lately my back has been looking very smooth but now I'm starting to see the cuts again.

Don't mind the pudgy belly :P

Closing out on 13 weeks out!

Pudgy belly? You look fantastic after you off season! A lot of girls would kill to have your body.

Good luck with your prep - will be following.

[megdaig]

OMG these sinuses are kicking my butt! I had resolved to skip the gym tonight since I was feeling tired (2.5 hours of sleep last night) with a sinus headache that made my eyeballs hurt and starting to feel weak. I tried laying down for a nap around 5:30 and was up by 7:30 and decided to give the gym a go. Turned out to be a pretty decent workout, although, cardio felt like I had an elephant sitting on my chest.

I can definitely tell I'm legitimately sick because I am downing the H2O today. I just polished off my 4th liter and am working on #5...and I had only 1 coffee and 1 green tea today... Hopefully I'll be better come Saturday morning since the team is getting together for a good 1.5 hour met con workout.



...CARDIO...

AM & PM Cardio: both sessions were 45 minutes on the treadmill @ 8% incline and 3 MPH



...SHOULDERS...

I'm on my own this week for workouts...so of course I'm flying by the seat of my pants in the gym. Why do I always do the exercises I hate? I guess I know they provide the best results...


DB Arnold Press
Rd 1: 15 @ 17.5#
Rd 2, 3: 10 @ 22.5#
Rd 4 thru 6: 10 @ 25#


Superset:
"V" Exercise
Rd 1 thru 3: 30 reps w/ 10# medicine ball

Windmill Kicks on Bosu
Rd 1 thru 3: 30 reps

Here's a video we shot a few months back to demonstrate windmill kicks


...and one for the "V" or "U" exercise



DB Side Lateral Raise Pyramid Set
3 rounds of...
10 @ 8# / 10 @ 12# / 15 pumpers @ 32.5# / 5 @ 12# / 5 @ 10#


Superset:
Cable Clean and Overhead Press
Rd 1 thru 3: 10 @ 40#

Single Arm Cable Rear Delt
Rd 1: 8 @ 7.5#
Rd 2, 3: 8 @ 5#



Bent Over DB Rear Delt
Rd 1: 12 @ 10#
Rd 2 thru 6: 12 @ 12#

[megdaig]

gotta love when you start seeing gains! Great work!

Oh I'm stoked to uncover what we put on this off-season. Can't wait to see my "starvation lines" (as my friends would say).

Pudgy belly? You look fantastic after you off season! A lot of girls would kill to have your body.

Good luck with your prep - will be following.

Hehe...thanks. That's just the mindfuk'dness talking. I'll eventually get used to going from shredded to soft to fluffy and back again. Once I get closer to my goal physique I won't have to go as hard in the off-season like I did this time around.

[megdaig]

Blech! Holding on to a lot of fluid today. Think I'm almost over this sickness. Friday night/Saturday morning the draining sinuses went away and then the sore throat came on. I slept in until 1 PM today...feeling a bit sluggish.

I managed to do 45 minutes of morning cardio on Friday even though I felt like I had snot running down my face the whole time and needed to blow my nose I couldn't take the pounding headache and dripping sinuses so I ended up bailing from work around 1 PM and went home and made soup, skipped my back workout and evening cardio, and caught up on some TV shows.

I did manage to make it to our Saturday morning workout which was so so...feeling a bit weak. It was so cold in the gym and it hurt my throat to breathe; it was like running a 20 miler in 40 degree weather. I kept huffing into my towel to breathe in warm air. I haven't really been wanting to eat, much less eat anything "healthy" so I've been annihilating the beef and veggie soup I made Friday night.

No plans to workout or do cardio today, and possibly tomorrow. Prep starts in 3 days and I really would like to feel 100%.


...SATURDAY MET/CON WORKOUT...

Met/Con Circuit #1:

3 rounds of...
Single Arm DB Clean & Press: Rd 1 warmup with 15#, Rd 2 & 3 with 20#
Bear Crawls/Spiderman: 40 "paces"
DB Bicep Curl: 20 reps; Rd 1 with 10#, Rd 2 & 3 with 15#
TRX Rows: 10 reps
TRX Pushups: 10 reps
Medicine Ball Toss Over Shoulder: 20 reps with 50# ball
Band Tricep Pushdown: 50 reps as fast as possible


Met/Con Circuit #2:

3 rounds of...
Leg Press: 40 reps with 45# added to sled
Jumping Split Squats: 20 reps
Leg Curl on Ball: 10 reps
Pole Squats: 40 reps
Band Jumps: 20 reps with two purple bands
ATG BB Back Squats: 10 reps; Rd 1 with 65#, Rd 2 & 3 with 85#
KB Side Lunges: 20 reps with 20# KB


Met/Con Circuit #3:

2 rounds of...
American KB Swings: 20 reps with 20# KB
Alternating Single Arm Battle Rope: 30 reps
Both Arms Same Time Battle Rope: 30 reps
Sled Push: ~30 yards with 90# added to sled
Sled Pull/Sprint: ~30 yards with 100# added to sled

[Luvdogs]

Hi Meg, just found you over here. I've started lurking in this section. Windmill kicks look interesting. Need to try those. Excited to watch your prep!

[megdaig]

Hi Meg, just found you over here. I've started lurking in this section. Windmill kicks look interesting. Need to try those. Excited to watch your prep!

Awesome!

Call this the 2013 season prep log. This one should be a bit different than last years' since the new coach wants to play around with my ability. We know what does work so he wants to change it up (diet wise) to prove that what he knows and does works for me. hehe. I just sure hope it's not this low weight, high rep, circuit style workouts....I wanna go heavy! And I seem to get stronger toward the end of my cuts...



3 days and counting until prep begins!