Thursday's Info
Training - Legs & Shoulders
Cardio - Spin Class (AWESOME class!!)
Stuff - did a quick 10 minutes of posing practice
Macros - 128 Carbs / 138 Protein / 31 Fat


Thursday's Training
Superset 1
Deadlift 
12x95# / 8x105# / 3sets 8x115#
Leg Press 
12x140# / 10x160# / 3sets 8x180#
Hammerstrength Overhead Press (weight/hand)
15x35# / 10x40# / 2sets 8x45#


Superset 2
Front Squat
4sets 10x70#
Kneeling Hamstring Curl
4sets/leg 8x30#/side
Machine Rear Delt
3sets 10x50#


Superset 3
High Stepups (weight/hand)
4sets/leg 12x20#
Quad Extensions
4 sets 10x90#
Cable Side Raise
3sets 10x20#/side


Friday's Info
Training - Arms
Cardio - Turbojam Cardio Party 1
Stuff - none
Macros - 126 Carbs / 134 Protein / 32 Fat


Friday's Training
warm up of pushups & pullups
7, 5, 5 unassisted pullups
20, 20, 15 pushups


Superset 1
BB bicep curl
4sets 10x40# 
tricep kickbacks (weight/hand)
2sets 12x15# / 2sets 8x20#


Superset 2
Hammerstrength preacher curl
12x50# / 2sets 8x55#
Hammerstrength tricep dip
15x70# / 12x80# / 10x90#


Superset 3 
seated incline hammer curl (wt/hand)
12x15# / 6x20# / 6x20#dropset8x10#
1 arm cable pushdown
10x20# / 8x30# / 8x30#dropset6x20#


Superset 4
concentration curl 
3sets 8x15#/hand
overhead extension
3sets 10x15#/hand


Some notes/thoughts of the previous prep week - I need to get more organized with my posing practice and ab work. Those are two things that are very easy for me to neglect and that I need to incorporate more now that I am 8 weeks out. So, this upcoming week, it will be a goal of mine to make those 2 things a regular part of my plan. I am feeling great as far as the training, cardio, and diet all go. I really really enjoy my workouts and like pushing hard on the weights. Well, as hard as I can with dieting since my strength is already dropping a little on various things (especially legs!). My cardio isn't killing me either since I am doing things I enjoy, like spin. And I am enjoying my spin even more now. I have recently switched to a closer gym that does not have near as good spin classes as my old gym which was bumming me out because I NEED the hard core spin cardio during prep more than ever. So, my old gym was very nice after I spoke to them and they are allowing me to be a "member" until mid November so I can still go there the few times a week I want to spin. Yippee!!!!  


Last, but certainly not least, I heard from my suit designer that she is hoping to send out my suit by Wednesday of next week. I cannot wait to see it! Too bad I won't have it in time for my 8 weeks out progress pictures coming to a post near you tomorrow 😉 

Tags: fitness competition