JillDunnFit's Competition Prep Log: Headed to Nationals

jilldunnfit

jilldunnfit

New member
Hey everyone,

Last minute registration yesterday made it official, I will be competing at Junior Nationals in Chicago in just 3 short weeks. (Figure Division.) I thought I would start a log to share details on my prep with you. Diet, workout, etc. Answer any questions you guys may have for me about my training here.

A little about me...

I am a personal trainer, online trainer, and competition coach based in SoCal. I am a rep and Director of Marketing for eFlow Nutrition.

Age: 29
Height: 5’1
Weight: 105 contest weight; 115-120 off season weight
Years Competing: 3 years (Transitioned from bikini to figure.)


Competition Top 5 Placings:
•NPC San Diego Championships March 2014 - 1st place Figure A
•NPC Muscle Contest Championships March 2014 - 1st place Figure A
•NPC Gold Coast Classic February 2014 - 4th place Figure A
•WBFF Orlando Fitness Weekend May 2013 – 4th place Figure Short
•WBFF Texas Championships October 2012 – 3rd place Figure Short
•NPC Big Sky Championships May 2012 – 5th place Bikini Short
•NPC Northwest Championships November 2010 – 3rd place Bikini Short


This will be my first national show, and I am going into it very excited! Hope you guys follow my progress!
 
3 week out check in...

Weight: 107.2 lbs
Body Fat: About 10%

My goal is to hit about 8% by show. Currently doing about 45-60 minutes of cardio a day, broken up into 2 sessions. Today was an off day from weight training, but hit weights 6 times a week.
 
Just finished up morning fasted cardio. 30 minutes of intervals on the stepmill. Currently using an ECA stack with eFlow Nutrition's thermo Encinerate as the caffeine source. Has been working great for me. Also making sure to get my BCAA's in as well.

Weight training a little later with another short cardio session.

Current morning weight: 107.1 lbs

Here is a progress pic from yesterday during a quick post workout posing practice.
 

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Feeling the low carbs today! 50 grams of carbs total for the day. I'm currently on a 4 day carb cycle of 25/50/50/150. (I try to keep my fat around 25 grams a day and protein is around 150 grams.)

Glute/Hamstring Workout:

Wide Stance Smith Machine Squat: 4 x 12
Smith Machine Reverse Lunge Off Step: 4 x 12 each leg
Weighted Walking Lunges: 4 x 20
Goblet Squat: 4 x 12
Seated Leg Curls: 4 x 12 each leg
Lying Leg Curls (Single Leg): 4 x 12 each leg
Glute/Ham Raise: 4 x 12
Glute Kickbacks: 4 x 12 each leg

Ended with 30 minutes HIIT on the stepmill.
 
15 days out. Morning weight: 105.4. Really starting to see daily changes now.

Fasted cardio: 30 minutes HIIT on stepmill
Supplements: ECA with 2 capsules eFlow Nutrition encinerate + Scivation xtend BCAAs

Post cardio meal: 5 egg whites + 1 whole egg + 4 Quaker rice cakes

Weight training: shoulders
Supplements: 1 scoop eFlow Nutrition Enrage + BCAAs

Dumbbell shoulder press: 4 x 10
Push press: 4 x 10
Behind the neck press: 4 x 10
DB lateral raises: 4 x 10
DB front raises: 4 x 10
Upright rows: 4 x 10
Face pulls: 4 x 10
Rear delt cable fly: 4 x 10
Rear delt row: 4 x 10

Post workout shake: 1 scoop Whey + 1/2 scoop Pro Supps Karbolic
 
Monday Workout: Focus on glutes

[TABLE="width: 330"]
[TR]
[TD]WIDE STANCE SQUATS 3 x 15
[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]
WEIGHTED JUMP SQUATS 3 x 15
[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]
GOBLET SQUATS 3 x 15
[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]
PISTOL SQUATS 3 x 15 EACH LEG
[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]
SMITH MACHINE REVERSE LUNGES 3 X 15 EACH LEG
[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]
WEIGHTED WALKING LUNGES 3 X 30
[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]
CURTSY LUNGES 3 X15 EACH LEG
[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]
WEIGHTED AROUND THE WORLD LUNGES: 3 X 15 EACH LEG


[/TD]
[TD][/TD]
[/TR]
[/TABLE]
 
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As u can c I'm a lil chubby right now, my main focus is to put on size in my shoulders back n legs of course...
;)
( I'd like to step it up to physique in a couple of years...).....
 
Magdalena said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=102369"/> As u can c I'm a lil chubby right now, my main focus is to put on size in my shoulders back n legs of course... ;) ( I'd like to step it up to physique in a couple of years...).....
Click to expand...

Looking great! I'm working on my back, I've got the legs, and the shoulders are improving. Just need the lats to grow for that V taper!
 
jilldunnfit said:
Looking great! I'm working on my back, I've got the legs, and the shoulders are improving. Just need the lats to grow for that V taper!
Click to expand...

Yes, ur legs look great! I had to ease off on my middle back, it was getting too big for figure, lol...
U look fantastic girl!
I'm super pumped for u!!
:)
I have a good feeling u r gonna kick some a$$ in 4 weeks!
Woo hoo!!
 
Magdalena said:
Yes, ur legs look great! I had to ease off on my middle back, it was getting too big for figure, lol...
U look fantastic girl!
I'm super pumped for u!!
:)
I have a good feeling u r gonna kick some a$$ in 4 weeks!
Woo hoo!!
Click to expand...

What did you back workout look like before you eased off?
 
Today's Shoulder/back workout! Ended with 20 minutes on the stepmill.

Supplements:
Pre: 1 scoop eFlow Nutrition enrage
Intra: 1 scoop xtend BCAA's
Post: 1.5 scoops cellucor whey + 1/2 scoop Karbolic
 

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jilldunnfit said:
What did you back workout look like before you eased off?
Click to expand...

Too heavy on seated rows, etc
120lbs/ 20reps 4 sets....( that's when I trained one muscle group/ day, 6 exercises 4 sets, 6 days a week...
Now ( for rowing) I use the wide handle but just once a week..
I train back n chest on Tuesdays ( main focus on pull ups pull downs etc. and on Fridays shoulders n back, same focus. Working on that v taper...
;)
 
Magdalena said:
I tore my pec last October , so I'm a lil behind ( not quite 100% yet).. I will b ready to step on stage next season...
:)
Click to expand...
I wanted to reply to this earlier and failed to.

I tore my right bicep clean from the bone back in April in a freak baseball injury. I had surgery on May 1st. Although I am a good healer it will be far too long before I am able to directly recruit my bicep again. Candidly, I cannot fathom the idea of actually ever directly recruiting it again. I am an engineer by trade and although the procedure is technologically state of the art my new-found knowledge of the local anatomy and the now perceived frailty of it has me very leery of doing so. Although it is very stable and functional and filling in nicely the point of insertion has retracted a bit to much for my vanity and fragile ego.

The PT is so silly as it work every ancillary muscle (scapula, rotator cuff, deltoids, ect.) but my bicep. The upside is my delts will be shredded before summer's end and my core and legs will be at their best :)

My oldest daughter competes in physique - http://anabolicminds.com/forum/general-chat/233432-dunns-daughter-wins.html

She was pushing me to attempt at some level of competition but those aspirations will be delayed if not entirely abandoned.

Good luck Magdalena!
 
David Dunn said:
I wanted to reply to this earlier and failed to.

I tore my right bicep clean from the bone back in April in a freak baseball injury. I had surgery on May 1st. Although I am a good healer it will be far too long before I am able to directly recruit my bicep again. Candidly, I cannot fathom the idea of actually ever directly recruiting it again. I am an engineer by trade and although the procedure is technologically state of the art my new-found knowledge of the local anatomy and the now perceived frailty of it has me very leery of doing so. Although it is very stable and functional and filling in nicely the point of insertion has retracted a bit to much for my vanity and fragile ego.

The PT is so silly as it work every ancillary muscle (scapula, rotator cuff, deltoids, ect.) but my bicep. The upside is my delts will be shredded before summer's end and my core and legs will be at their best :)

My oldest daughter competes in physique - http://anabolicminds.com/forum/general-chat/233432-dunns-daughter-wins.html

She was pushing me to attempt at some level of competition but those aspirations will be delayed if not entirely abandoned.

Good luck Magdalena!
Click to expand...

She looks great!
 
Magdalena said:
Way leaner in the mid section from the 9th till now, great job!! U r looking fantastic!! Tight n tiny in all the right spots, shoulders r looking nice n wide, legs look great, everything bang on! :) What color is ur suit?
Click to expand...

From my amazing suit sponsor ravish sands. Incorporated the eFlow Nutrition in it for me!
 

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Wow! We've got a serious competitor in here. Both proportions and conditioning. Nice work. Let's keep it rolling right into the show.
 
I don't think some of these members have seen to many elite level female competitors, LOL. Definitely some clueless people in here.
 
15 days out from Team Universe IFBB Pro Qualifier

Workout today...

Chest/Shoulders/Tris

Giant set: 4 sets of 10
Barbell behind the neck press
Upright rows
Dips

Giant set: 4 sets of 10
Incline dumbbell bench
Barbell push press
Skull crushers

Giant set: 4 sets of 10
Dumbbell flyes
Plate raise and press
Rope overhead tricep extension

Giant set: 4 sets of 10
Cable crossover
Cable rear delt flyes
Cable one arm tricep extension
 

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JD261985 said:
Lol in sure you got a dick growing by now. IDGAF how hard you worked lol roids on top of roids lol. Getting all defensive when I asked what you're on. Shyt is hilarious.
Click to expand...

U r limiting ur gains with the nonsense that goes on in ur brain..
Give it up already!
 
jilldunnfit said:
15 days out from Team Universe IFBB Pro Qualifier

Workout today...

Chest/Shoulders/Tris

Giant set: 4 sets of 10
Barbell behind the neck press
Upright rows
Dips

Giant set: 4 sets of 10
Incline dumbbell bench
Barbell push press
Skull crushers

Giant set: 4 sets of 10
Dumbbell flyes
Plate raise and press
Rope overhead tricep extension

Giant set: 4 sets of 10
Cable crossover
Cable rear delt flyes
Cable one arm tricep extension
Click to expand...


Looking like a winner!
 
Magdalena said:
U r limiting ur gains with the nonsense that goes on in ur brain.. Give it up already!
Click to expand...
you realize JD is here for 1 reason, and that is to push people's buttons!! I know it's tough but don't feed into it, he'll just keep going to try to piss you off
 
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