Journal of a Bikini Competitor

[jacko89]

I've just looked at laurens first post with diet in. She missed out rice cakes she gets and I thought I said more oats than that lol. Will talk with her later, check she's getting it right.

 

[Lau91]

Had a lot on with work this last week. Been given the go ahead to start my NVQ3 in health and social care at work - only taken 2 and a half years for this! Hopefully will open a few more doors for me.

Trained legs yesterday

10 minute alpine pass
Box jumps with ropes 3x14
Lunges x100
Leg extensions no3 4x20
Squats 4x20

Extra ab exercise
Plank 30 seconds x3

Plank was suppose to be for one minute but just didn't happen. Leg extensions were suppose to be on no.4 but wasn't completing the sets so dropped down to no.3 on second set.

Trained push this morning

10 minutes cross trainer
DB chest press 4x15 with 5kg
Push press 4x12 with 5kg
Dips 4x12 res13
Lat raises 4x15 3kg
Rope extensions 4x20 no1

Upped all sets by one this week. Going to concentrate on upping set and weight till Christmas. Also going to be doing more cardio next week just trying to find a nice routine.

Also going to change diet from Monday. Going to eat clean all week and if I have to go out for dinner still eat as clean as poss. Going to have Sundays off completely to pick at what I want as the occasional cheat meal and snack doesn't seam to work for me just messed with my head

 

[Stephy]

Workout Routine: Ana Delia De Iturrondo | Cut and Jacked

I found this bikini girls routine and been doing it for couple weeks. Really like it, worth a look, alot of the training splits on there are good

 

[Lau91]

Workout Routine: Ana Delia De Iturrondo | Cut and Jacked

I found this bikini girls routine and been doing it for couple weeks. Really like it, worth a look, alot of the training splits on there are good

Will check it out

 

[Aztekk]

Good luck with your goals

 

[jacko89]

Workout Routine: Ana Delia De Iturrondo | Cut and Jacked

I found this bikini girls routine and been doing it for couple weeks. Really like it, worth a look, alot of the training splits on there are good

How are you finding recovery with that split Stephy?
How long do the sessions last?
Personally don't like the split, too much volume for the frequency we are trying to hit with lauren.

 

[Lau91]

Trained pull this morning

10 minutes cross trainer
Pull ups 4x15 res 14
Deadlifts 4x15 30kg, 35kg 2 sets of 40kg
DB rows 4x15 5kg
Wood chops 4x15kg no weight
DB curls 4x20 3kg
Cable rows 4x20 no1

All exercises have had another set onto them today and pull ups resistance has gone done by 1.

Training today took ages and pump through the bottom of my back was painful.

Adding cardio onto the end of training starting from tomorrow. Encouraged a mate to start the gym up so she could train with me, let me down 3 times this week so I'm not going to bother anymore and just do it alone.

Feeling a bit fed up at the moment, hoping to book a holiday next week so I have something to look forward too!

 

[Stephy]

How are you finding recovery with that split Stephy?
How long do the sessions last?
Personally don't like the split, too much volume for the frequency we are trying to hit with lauren.

My recovery has been fine, little tender the first week mostly in hamstrings and bum cos was doing some diff things, but other than that ive been fine, maybe cos im used to training this way tho...

At first it was takin me just over an hour and now im just under cos i know what im doing better, Just thought id share at/ that website cos theres alot of good articles on it

 

[jacko89]

My recovery has been fine, little tender the first week mostly in hamstrings and bum cos was doing some diff things, but other than that ive been fine, maybe cos im used to training this way tho...

At first it was takin me just over an hour and now im just under cos i know what im doing better, Just thought id share at/ that website cos theres alot of good articles on it

Thanks for the reply 2bh I didn't look on the site other than the program. I'll take a look.

 

[lancashirerose]

Trained pull this morning

10 minutes cross trainer
Pull ups 4x15 res 14
Deadlifts 4x15 30kg, 35kg 2 sets of 40kg
DB rows 4x15 5kg
Wood chops 4x15kg no weight
DB curls 4x20 3kg
Cable rows 4x20 no1

All exercises have had another set onto them today and pull ups resistance has gone done by 1.

Training today took ages and pump through the bottom of my back was painful.

Adding cardio onto the end of training starting from tomorrow. Encouraged a mate to start the gym up so she could train with me, let me down 3 times this week so I'm not going to bother anymore and just do it alone.

Feeling a bit fed up at the moment, hoping to book a holiday next week so I have something to look forward too!

That's a bit pooh about your mate, turning down the chance to train with a competitor!

 

[Lau91]

That's a bit pooh about your mate, turning down the chance to train with a competitor!

I know right just going to train when it suits me from now on!

 

[Lau91]

Last 2 days I've eaten pretty clean, felt better for it. Harry's 4th birthday today so made him a cake, was pretty scrumptious.



Trained legs tonight, mate tagged a long and I really pushed her, worked well as I had to lead by example and when we was doing things a long side each other I concentrated hard on supporting her and flew through the work out.

10 minutes alpine pass
Box jumps with rope 4x15
Lunges x100
Leg extensions 4x20 no.3
Squats 4x20
Plank 3x1 minutes

Felt good after!!!

 

[Lau91]

Harry's brothers 4th birthday***

 

[Stephy]

omg that cake :o

Curious what you mean with box jump with rope btw?

 

[jacko89]

Its a box jump but the box is 40inches, we have a rope in the gym for climbs and stuff so we put the box next to the rope and when the fatigue hits in for that height you can start pulling yourself up a bit. Rope will be removed for her soon though lol.