.
BACK BLAST of pics! No doubt the back is looking fine, i think taking pics at the same spot and lighting for comparisons will be key. Funny about each pic you see/like something different, I can relate.
yeah the same lighting is key for sure.
took yesterday as an extra day off. I was feeling really burnt out…like bed at 9 on Fri and Sat as well as a nap both days!! I did go hunting tho 
I totally killed a can!
Shoulders and Back
Speed BOR
3x95
3x110
3x115
3x115
3x115
3x115
Rack Chins
12
12
12
finally 12 on all sets, lol these are pretty tough…I never would have thought! I do believe that these are the reason my pullups are also getting better.
Rear lat raises chest supported
12x10’s
12x10’s
12x10’s
Single arm rows
15x25 ea. arm
15x25
Seated DB Press
12x25 ea .arm
12x25
12x25
Side lat raises
I was doing these wrong before…I was bringing the DB’s in front of my body at the end and going to high. I started out with 5’s the first set and did them really slow to get a better feel.
20 with 5’s
15 w/10’s 5w/5’s
These make me feel like such weak sauce 
Upright Row
15x45
15x45
these also bug me. I dont think I am doing them right. I cant seem to flare my elbows up. I will try a few more times maybe at a lighter weight and see what happens. If it still seems wonky I will sub them out.
Lower Body Hyper.
Todays training sucked the life out of me. I am kinda starting to dislike this day. It also makes me realize that I have been cutting myself short for a long time regarding training. I have not pushed myself enough in the past.
Also training at end of day today was hard. The hubby and I were both up at 2 a.m last night because our water pump blew and our crawl space flooded out. Nice. Thank goodness I got up to let the dog out and heard the pump running!
Anyways here it is!
Cleans
3x95
3x105
3x115
3x115
3x115
3x115
Back Squats
12x135
12x135
12x135
Bulg. Split Squats
15x20’s
15x20’s
leg ext.
20x52.5
" "
" "
RDL’s (why oh why are these so far down the list??)
12x140
12x140
12x140
Laying leg curls
15x30
15x30
Good mornings
20x85
20x85
I had nothing left in me for calves I will throw them in after chest and arms tomorrow.
129 today. Ugh.
[quote]coyotegal wrote:
129 today. Ugh.[/quote]
CG You are on top of your eating, trying to gain “muscle”, right?
Your cranking out some nice work/volume, dont vou think you are losing “fat”? I know that you are in “gain” mode, not fat loss mode, BUT
Is that really such a bad thing?
I only say this because IVe seen enough women put on as much fat as muscle , so whalla they look “bigger”, but not necessarily “better”. I realize mentally it is rewarding but…
Sorry if Im not following what your plan is, explain
Yes, I am loosing fat (I took pics this morning and I am def. leaner ) BUT the scales should not go backwards even with a recomp.
I am eating 2500 cals per day (maint. of 1880 approx of course) and this week I will throw in 2 3000 cal days! Today and Friday. Eating is my new job 
I will watch weekly for signs of the fatz. Thats def. not what I want, lol!
Chest and arms
Speed Bench
3x85
3x90x5
Incline Bench
12x85
12x85
9x85
Pushups
15
15
15
Incline DB flies
16x15’s
17x15’s
Standing ez bar curls
10x40
8x40
8x40
concen. curls
12x15’s
12x15’s
OH Tri ext.
12x25
12x25
12x25
So I peeked around here a little bit, but didn’t catch any details about the competition plans/goals. I’m assuming you’re planning to compete sometime in the spring or summer of 2013 since the 2012 season is already winding down?
The main thing that I wanted to tell you was that if you want to do figure, go for it. Judging from your pics, I think could be a good fit for you. Especially with your back width, and if you’re going to be competing next spring/summer, you still have plenty of time to build. One thing that I would really recommend is hit delts HARD! Its hard to have too much delt in figure.
Also, nothing is set in stone yet and you can easily change your mind about the division as show time nears (just make sure you have enough time to get the right style suit and posing down, of course). I’d train with your ideal physique/division in mind and make the decision about whether or not its the best fit later.
And one other thing about choosing a division…what’s the point of going through 12, 16, 20 weeks of hell and spending hundreds of dollars to compete in a division that you’re not totally happy/comfortable with? I don’t think I could have personally gotten through prep if my heart wasn’t in it 110% and liking the division I chose was definitely part of that. Its important that you’re happy and confident with the “package” you bring to the stage. If you won’t feel that way doing bikini why do it?
Also, if you’re ever looking for info about things like suits, posing, hair/makeup/tanning, I’d highly recommend looking up Sioux Country.
Good luck with everything! I’ll be following along.
Hey, thanks for taking the time to rewrite things here!
Yes the plan is a show in the spring. I am hoping May but they havent posted the date for the show I want to go to yet.
Yes figure was my original goal and always has been, so that is what I will stick with even if it means waiting for a fall show. I still have some good time left to build if I play things smart.
I have been really working the delts, I know they are a weak point right now for sure (and hams). And posing, muscle control is lacking!
The bikini girls look great and they have to work super hard too, its more the attitude that needs to be portrayed that I dont think I will feel comfortable with. I am not a flirty person.
I’ll be glad to have someone thats been there following along! Thanks
Trained at the gym today. One of the trainer ladies came up to me and said I had the most powerful shoulders she has even seen on a woman, lol. (I was OHP’ing) She asked me if I knew how strong I was and that I set an excellent example for women. HAH! Best compliment ever!! Tho I think she just needs to get out more and see what other women can do!
Training today was good, I did better at some things and stayed the same in others. At first I was bummed but then I realized that I banged out this whole session in 45 min so I was really pushing the rest periods so it was tougher in that regard.
BOR
5x125
5x125
5x125
I wanted to do 130 but I couldnt find the 2.5’s
Pullups
6
6
Yeah baby!! They were a bit easier than last time but probably still pretty ugly to see
Rack chins
10 +10
10 +10
OHP
5x80
5x80
5x80
dude beside me was using 30 and his mouth hit the ground. I kinda chuckled on the inside, he was just a young thing.
Dips
10
10
Seated DB press
10x30’s
10x25’s
10x25’s
Preacher curls
10x30
10x30
10x30
rear lat. raises
10 w8’s
“”
“”
progress is being made in the arm and shoulder department I do believe!
Its funny…look at the veins I have at this BF…I can only imagine what its going to be like later. Yeesh.
This is at end of day…not after training.
Food over the week went like this
For some reason I didnt finish counting last Sunday
Monday~2667 cals (72f, 304c, 120p)
Tue~3032 cals (100f, 362c, 181p) I think all I did was shit all day and the next.
wed~2557 cals (93f, 233c, 94p)
Thurs~ I didnt count and I bet it was low. probably 2000ish
Fri~ Not including one plate of chinese buffet 2557 cals (93f, 233c, 94p)
weight 131
This weeks goals
~2500 cals everyday except leg hyper day is going to be 3000. This day is really draining and I think if I have better nutrition and more of it on that day I will feel better the rest of the week.
~protein no lower then 110
~vitamins,creatine, and fish oil everyday. I’ve been lazy with this.
~more veggies. I have let go of some veggies in order to save room in the gut for more calorie dense food.
[quote]coyotegal wrote:
Hey, thanks for taking the time to rewrite things here!
Yes the plan is a show in the spring. I am hoping May but they havent posted the date for the show I want to go to yet.
Yes figure was my original goal and always has been, so that is what I will stick with even if it means waiting for a fall show. I still have some good time left to build if I play things smart.
I have been really working the delts, I know they are a weak point right now for sure (and hams). And posing, muscle control is lacking!
The bikini girls look great and they have to work super hard too, its more the attitude that needs to be portrayed that I dont think I will feel comfortable with. I am not a flirty person.
I’ll be glad to have someone thats been there following along! Thanks
[/quote]
Cool. I think you’ve definitely got plenty of time.
As for delts, jst keep hitting them hard and they’ll come along. I felt like mine were a major weakness last winter thanks to training “the big 3” rather than “the big 4” over the years. I started doing boatloads of lateral raises and rear delts when I decided to do a show and they turned out to be one of my better body parts. They’ll come up.
As for posing, it will just take practice. Even if you’re months out, I’d just keep trying to hit them correctly, like when you’re taking progress pics or even just checking yourself out in the mirror, and play around with how changing little things affect your shape (twisting here, pointing toes this way, etc…) It should make things much easier later on.
I totally get you on the bikini attitude thing. I’m not a flirty person either but my routine had a fair amount of attitude anyway. I felt really silly and awkward to do when I wasn’t on stage in my sparkly little posing suit.