CJuggernaut
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Wasn't sure which athlete I wanted to start with but, decided to go with Carmen. She's our Swiss National athlete and when she came to us we weren't sure if we could reach her lofty goals in 9mos. But we gave it a try, she wanted to compete at the 2017 Arnold Classic in bikini & this was the outcome.
She placed 5 in class B and was given an invite by the European IFBB to compete at Arnold Europe in Barcelona Spain this September. In addition she was just signed as a Hi-Tech athlete. Needless to say it worked out pretty well.
I've included her base diet and base workout. I'll update each week with her progress pictures and diet/workout adjustments for each of her 12 weeks of prep.
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Diet: She is European so it's all in grams.
1. 200g egg whites, 1/2 cup spinach, 2 slices turkey bacon, 1 whole large eggs
2. 227 g non fat Greek yogurt, 28g raw almonds
3. 2 cups greens, 105g turkey, 2 tb salsa, 5 olives
4. BCAAs intra-workout & Whey protein post workout
5. 164g sweet potato, 5 stalks asparagus, 105g turkey, 15g olive oil
6. 60g oats, 32 g peanut or almond butter
7. Casein protein at bedtime
Mon
-Lying leg curls 12reps x 3sets
-Trap bar squats 15r x 3s
-Dumbbell step up (box) lunges 15r (ea. leg) x 3s
-Hip thrusters 15r x 3s
-Butt blaster/glute kickbacks 15r )ea. leg) x 7s (alternating legs is rest)
-Seated calves 20r x 5s
-Crunches 20r x 5s
20min light cardio
Tue
40min moderate cardio
Stretch entire body
Wed
-Dumbell shoulder press 15reps x 3sets
-Tri set side, rear, front dumbbell laterals 15r x 4s (45sec rest)
-Wide grip pulldowns 15r x 3s
-seated close grip rows 15r x 3s
-Dumbbell rows 15r x 7s (alt. arms is rest)
-Smith incline bench 15r x 3s
-Cable crossovers 15r x 3s
-EZ bar curls 15r x 5s
-Triceps push downs 15r x 5s
20min light cardio
Thur
Circuit Training (Repeat cycle 8 times, rest 2min between sets)
-10 burpees
-12 push ups
-20 squat jumps
-20 crunches
-20 side to side lunges
-60sec wall sit (in squat lower position)
Stretch entire body
Fri
40min moderate cardio
Stretch entire body
Sat
Lying leg curls 10reps x 3s
-Leg press 10r x 3s
-Machine or hammer strength bench press 10r x 3s
-Pulldowns to the front close grip 10r x 3s
-Machine or hammer strength shoulder presses 10r x 3s
-Machine curls 10r x 3s
-Tricep pushdowns 10r x 3s
-Standing calves 10r x 3s
-Rope crunches 10r x 3s
20min light cardio
She placed 5 in class B and was given an invite by the European IFBB to compete at Arnold Europe in Barcelona Spain this September. In addition she was just signed as a Hi-Tech athlete. Needless to say it worked out pretty well.
I've included her base diet and base workout. I'll update each week with her progress pictures and diet/workout adjustments for each of her 12 weeks of prep.
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Diet: She is European so it's all in grams.
1. 200g egg whites, 1/2 cup spinach, 2 slices turkey bacon, 1 whole large eggs
2. 227 g non fat Greek yogurt, 28g raw almonds
3. 2 cups greens, 105g turkey, 2 tb salsa, 5 olives
4. BCAAs intra-workout & Whey protein post workout
5. 164g sweet potato, 5 stalks asparagus, 105g turkey, 15g olive oil
6. 60g oats, 32 g peanut or almond butter
7. Casein protein at bedtime
Mon
-Lying leg curls 12reps x 3sets
-Trap bar squats 15r x 3s
-Dumbbell step up (box) lunges 15r (ea. leg) x 3s
-Hip thrusters 15r x 3s
-Butt blaster/glute kickbacks 15r )ea. leg) x 7s (alternating legs is rest)
-Seated calves 20r x 5s
-Crunches 20r x 5s
20min light cardio
Tue
40min moderate cardio
Stretch entire body
Wed
-Dumbell shoulder press 15reps x 3sets
-Tri set side, rear, front dumbbell laterals 15r x 4s (45sec rest)
-Wide grip pulldowns 15r x 3s
-seated close grip rows 15r x 3s
-Dumbbell rows 15r x 7s (alt. arms is rest)
-Smith incline bench 15r x 3s
-Cable crossovers 15r x 3s
-EZ bar curls 15r x 5s
-Triceps push downs 15r x 5s
20min light cardio
Thur
Circuit Training (Repeat cycle 8 times, rest 2min between sets)
-10 burpees
-12 push ups
-20 squat jumps
-20 crunches
-20 side to side lunges
-60sec wall sit (in squat lower position)
Stretch entire body
Fri
40min moderate cardio
Stretch entire body
Sat
Lying leg curls 10reps x 3s
-Leg press 10r x 3s
-Machine or hammer strength bench press 10r x 3s
-Pulldowns to the front close grip 10r x 3s
-Machine or hammer strength shoulder presses 10r x 3s
-Machine curls 10r x 3s
-Tricep pushdowns 10r x 3s
-Standing calves 10r x 3s
-Rope crunches 10r x 3s
20min light cardio
