Classy and competition ready!

Ok question for you all. I have the Olympia coming up in late Sept. Would you do a super short bulk before you cut to hit contest shape? I'm trying to decide when to get serious with the diet and yet still have enough muscle to handle the cut with as little muscle loss as possible.

I'll be working a booth for us there so its imperative that I look stage ready.
 
my personal plans would be cut to lean then bulk right before the show. then manipulating carbs to be FULL and SWOLE! ;)
 
i'd say recomping from now to beginning the cut. I dont think in the time between you will make enough gains in mass to be worth adding any additional bf
 
Ok we had a primary arm day today and I supersetted it all with back. I'm trying to fit a modified workout of the things I missed in so I don't lose muscle from being sick.

Since I was training with Matt I did heavy weights x 10 reps with usually 3 sets. I figure it will shock the muscle for a few days. I resume normal training on Monday :)

I think I'm going to hit the protein hard and the supps hard for a week and then go into the cut. That will give me 8 weeks on the diet.
 
Its beta alanine, l luecine and yohimbine HCL. Its actually good stuff. I get a nice steady stamina rush from it. It gets me through when I'm tired and makes me sweat like no other. Seems to stack well with everything I've used it with.
 
I take a smaller dose than they recommend 2-3 caps. I honestly do not feel the tingles with this. If I'm super tired I will for like an hour. But it has not been annoying on this product. And like i said I sweat like crazy on it. So I KNOW it has to be helping with fat burning.
 
macedaddy said:
my personal plans would be cut to lean then bulk right before the show. then manipulating carbs to be FULL and SWOLE! ;)
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Thats a good idea.When I quit cutting and started bulking again.....well I loved it!After a couple days my muscles were filling out and I was still lean eating lots of good food.Basically what bb'rs do before a contest realy.Diet like crazy,then carb load pre show.Looks like you were going low on air,then hooked up the compressor and filled up.:thumbsup:
 
Distilled Water said:
haha thats what a girl at my gym at school told me the other day! I just haven't hooked up to the compressor yet. Next thur/friday is when that happens :D
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WIll said girl be helping blow you.........up?
 
Leg day

We started with 70lb extensions x 10 for 4 sets.

Then we did barbell on the shoulder wide stance squats for 15 reps supersetted with walking lunges from one end of the gym and back. We did 4 sets of these.

Then we did a triple set. We did 30 in and out jumps into 20 barbell pop squats into 10 squats into a jump in the air..woohoo 3 sets of these.

Barbell zig zag lunges into 15 80lb curls. Then I had to bail to get my kids so I missed calves. :( I will make those up tomorrow or at home non weighted. I was feeling massively sick anyway.
 
crader said:
I was feeling massively sick anyway.
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Sorry to hear you're still under the weather. Take care and self-medicate my sistah!! As always, I'm impressed that you keep on training through it!! You're a real warrior crader!! A true inspiration to the rest of us! YOU ROCK MY SISTAH!!:head:
 
thundergod said:
Sorry to hear you're still under the weather. Take care and self-medicate my sistah!! As always, I'm impressed that you keep on training through it!! You're a real warrior crader!! A true inspiration to the rest of us! YOU ROCK MY SISTAH!!:head:
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Well the leg workout seems to be what brought that on. I've upped my milk thistle and folic acid and b vits and seem to be feeling better. Its my opinion that my liver was giving me a kick. A few days on high Silymarin and I was feeling better. The headaches are still in the shadows.

I have 8 weeks to be ready for the Olympia, so sickness is not an option.
 
crader said:
Well the leg workout seems to be what brought that on. I've upped my milk thistle and folic acid and b vits and seem to be feeling better. Its my opinion that my liver was giving me a kick. A few days on high Silymarin and I was feeling better. The headaches are still in the shadows.

I have 8 weeks to be ready for the Olympia, so sickness is not an option.
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Is their alot of hot women at th O?
 
crader said:
I have 8 weeks to be ready for the Olympia, so sickness is not an option.
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You will be awesome lady!! NO DOUBT ABOUT IT!! CRADER RULZ!!:head:
 
I tore through shoulders today, feeling good and motivated.

We started with 15 dumbell front raises on an incline bench belly down. We did 4 sets to warm up.

Then we did seated pronated front raises for 15 reps supersetted with 15 leg lifts for 4 sets.

Then we hit 15 up and outs supersetted with 15 incline dragon flags with a slow negative on the way down for 15 reps times 4 sets.

Then we hit the triple set, we did 10 per arm of side laterals then went and did 6 reps on the hammer shoulder press at 50lbs then hit 30 mountain climbers for 4 sets.

Then we did 15 up and outs and on the way down we did a circle starting at the side and ending over our heads. 4 sets.

Then to finish up we did 15 overhead presses for 4 sets.

Then I went to the office and hit some bike cardio. I was pumped and aggressive and focused today. I'm ready to go back and do it all again!!!

Tomorrow we will be doing chest/tri/and leg shaping. Natalie is going to Florida on Fri for Met-Rx so we are adding a bit of Fri arm day on chest and back day.

I start my diet on Mon for the Olympia so she is going to set me up with a cardio schedule. Though I know what needs to be done! Every Wed i will have 45 min extra to wait on the kids to do karate so I will be adding in 45 min of cardio starting next week. I am also going to throw in an extra gym day with weights and cardio on the Fri she will be gone!
 
I've already tried, and i don't fit into the overhead compartment bins. :lol:
 
crader said:
I tore through shoulders today, feeling good and motivated.
Then I went to the office and hit some bike cardio. I was pumped and aggressive and focused today. I'm ready to go back and do it all again!!!
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Look out everybody......She's Back!!:twisted: Glad to have you back in full swing after the illness. It really makes one appreciate feeling good, after a bout of sickness. We take feeling good for granted sometimes. Let's bask in the glow of good health!! Have a wonderful day crader!! :djparty:
 
Today was tri/chest/leg shaping day.

We started with bench pressing. We did just the bar for a warm up at 15 reps, then I did 65 for 10 reps and 85 for 2 more sets of 10 reps.

Then we did 30 dragon flags.

Then I did 4 sets of 15 reps on the pec dec supersetted with 6 walkout tricep push ups.

Then I did 20 tricep bench dips feet straight out supersetted with pulldowns with my back to the pad for 15 reps 50 lbs. We did our 4 sets.

Then we did a combo move with dumbell flyes and at the top of the flye we did a skullcrusher as 1 rep, we did 15 reps. These were on the bench laying down. These were supersetted with 10 pop squats up and onto a board. We did 4 sets.

Then we did a dumbell pullover for 10 reps. I told her i wanted to go up in weight and she refused me, she said she would rather i add 5 more reps to it so my last 2 sets were 15 reps with the 35lb. She used to have me at 60 lbs but she decided I was getting to big:blink: She said she wanted me tiny and tight...blah blah. Anywho these were supersetted with a boxing style river dance thing on and off the board for 50 steps. We did 4 sets of these.

I warmed up with 15 mins of incline cardio to get my legs geared up since my quads are sore. But we did a few more things and then called it a day!! It was another easy day for me and I enjoyed my gym time. Strating Mon the comp diet kicks in and life as i know it is over. There will be no one but me to be defeated if I come in at the Olympia looking like a bloated cow;) So since I will be working there and meeting many new AM faces I need to look like I could hit the stage. It will take all my resolve but I refuse to fail!
 
crader said:
She said she wanted me tiny and tight...blah blah.
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:jaw:Yeah.....ummmmmm...........:think:......Hm.
(the funny thing is,I think anyways,is because of your "wiring" as a female,you most likely had no clue the out of context of that statement.And my wiring as a male,would never let me not notice that.)Is any one else turned on right now?I mean seriously!
 
crader said:
It will take all my resolve but I refuse to fail!
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And you will NOT fail!! Your energy and excitement is absolutely contagious right now!! I'm feeding off the positive chi that you are exuding here in your last few workouts. Glad to have you back up and running, illness-free and kickin' @ss!! Go get 'em girl. KNOCK EM DEAD KID!!![nomedia]http://http://www.youtube.com/watch?v=MYHr1Y_U7E0[/nomedia]
 
Back/bi day

We started with T-bar rows at 50lbs for 15 reps supersetted with 10 pop squats for 4 reps

Then we did standing pulldowns at 80lbs with one foot up on the seat for 15 reps ( this is hard for me form wise as the weight pulls me up to the top and i have to throw my weight to hit the floor ;) ) we supersetted this with 90lb low rows for 6 reps, we did 4 sets.

Then we did between the leg low pulley cable pull ups for 15 reps at 60lbs supersetted with sissy bar bicep curls for 15 reps x 4 sets.

Then we did incline bench dumbell pronated curls for 15 reps for 4 sets.

Then we did incline alternating 10 per arm flat bicep curls for 4 sets.

Then we went to the low row cable machine and got out the bar and layed on the bench with head up chin to chest and did 40lb bicep curls with it supersetted with 10 reverse grip thumb over sissy bar forearm curls. We did 4 sets of this.

I did 20 min of incline cardio at 15 for a steady walk and called it a day.
 
what exactly are "pop squats"?

I am associating this with "popping a squat", but I think if you did that in the middle of the weight room, you would probably be escorted off the premises.
 
Well we have a vesion thats like the burpee thing and then we have one where she has a small platform and we start in a squat position with a foot on either side of the platform and you drive up and jump in the air and land on the platform then jump off in a squat position.

Its more plyometrics and cardio driven usually unless she incorporates it in leg day when you are already wiped out or gives you a dumbell to hold while you do it.
 
I do some similar things when working with my girlfriend. There is a lake by her house and in the sand there is a platform that is about 18 inches high. We go from the sand on to the platform and off again. Great for the legs and for the cardio aspect for sure.
 
Mowed the front yard with a broken push mower..does that count for cardio? No..huh, well today will be a dreaded leg day for me.
 
Leg day.

We worked late today so i missed training with Nat today. However my legs are not growing as much as I would like doing it her way, so I wanted to try it mine today.

Started with 4 sets of leg extensions. I did 1 set at 70 x 15, 1sets at 50 x 15 then 1 at 50 lbs per leg at 10 per leg and my forth set was 60 x 10.

I supersetted my last 3 sets of presses with leg curls. My first set was 80lbs x 15 but my knee was sreaming at me. It seems to hurt the most when I do curl motions. So my next 4 sets were 60lbs x 15. These still hurt but they were at least better.

Then we moved on to presses. (these were supersetted with the above)

I warmed up with 130lbs x 15, 180x 15, then Matt went to 290 and I wanted to see if I could do them..lol . So I had to move up on the seat to get leverage and did 3 reps. Then I did it correctly at 230 for 10 reps and the stubburn set in and i did 1 more of the 290 for 3 on the seat where I belonged;) These were not as deep as they needed to be but I still moved it.

Then we did calves which I supersetted each set with step up holding a 25lb plate at 10 per leg.

Calves were 60x15, 70x10, 90x10, 60x15.

Then I did 20 min of incline cardio.
 
Very strong on those leg presses girl. I like your adventurous spirit. You never know what you can truly do, until you at least endeavor it! It'll be worth all the effort when you're standing there looking all buff at the Olympia!! Your booth will be a hit!! :thumbsup:
 
I had a wicked workout today because I had Miss Natalie alone today so there was nobody for her to focus on but me :) She punished me for missing her leg day, lol!

We did chest and leg shaping(as punishment)

We started with 25lb dumbell flyes on the bench for 15 reps and then stood up to do 15 dumbell deadlifts for 4 reps no rest between sets.

Then we hit single arm presses at 35lbs for 10 per arm dropped the weights and did 10 per leg of stationary lunges.
We did 4 sets here.

Then we did pullovers on the bench at 45lbs for 15 reps as far over the head and to the floor as i could stretch for 15 reps dropped the weights and did 20 jump lunges for 4 sets.

Then she had me do wide grip incline bench with 60lbs for 15 reps , 4 sets. i really sucked on these. Got it done but weakly and with her spotting and pushing me past failure.

Then I did the pec deck using the top handles, you would be suprised how much different it felt to use the top handles. We did 15 of these supersetted with 10 per leg on bench step ups. Did the usual 4 sets.

Then she told me she had a special suprise for me. I should have left;) She had me go to the bench press bench and stand next to it and do side to side lunges stepping up on it for 50 reps. My legs were screaming at me. It looked like a football exercise. So you pushed off with the left leg and jumped on the bench and over the side and repeated it with the right leg jumping over top the bench for a rep. She counted to 50 lol to make sure I did them all!

I finished those and felt so sick for a half hour. I was cussing her :)
 
I think personal trainers have to be a little bit sadistic to truly be good at their job. My legs are burning thinking about those side to side lunges.
 
It would be funishment if she did not do it just because I skipped a day with her and trained later.
 
Well a little funny commentary before I go hit back day. We were driving down the road yesterday and the UPS lady started blowing the horn and motioning for us to pull over. Well she had a package on the truck and decided to give it to us ;) She has a freaky obsession with the muscle I have and came up to the Jeep and told me she thought I should try out for the Gladiators...I laughed.

Well today I pull in to the driveway and she was there and she asked me to flex for her..I sighed but did it half heartedly..Next time I'm hiding:run:

Hopefully Miss Nat will be kind and keep me naseau free. Off to swallow 10 million pills before training!
 
That's kinda creepy with the UPS lady. If there was a parcel service employee stalking me, I would be very nervous; afterall, they know where you live. :eek:
 
crader said:
the UPS lady has a freaky obsession with the muscle I have and came up to the Jeep and told me she thought I should try out for the Gladiators...I laughed.

Well today I pull in to the driveway and she was there and she asked me to flex for her..I sighed but did it half heartedly..Next time I'm hiding
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That's funny. My neighbor (he's 5'9 and 150 lbs.) always has me flex......for his wife (who's built like Xena the Warrior Princess) everytime I go outside! At first I was like.....naw. Then I'm like....why not?! He always has me to do a "most-muscular" shot to show her my huge traps!! lol It's just a case of spooky flattery crader!! The UPS lady is just guilty of a little hero-worship! Or....heroine-worship!! :box:
 
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