Vballcoach's Summer Figure Log

[vballcoach]

So my new plan is to train and train hard for another figure competition on August 14th. Being a teacher with only 7 days left, I figured I will have a much less stressful time preparing for this show. That means I can really push myself and see how far I can actually go.

I took all of last week off after my last show, and now I'm ready to tackle this new endeavor.

Workout

3 sets of 12 Single Leg press
3 sets of 12 Leg Press
3 sets of 12 w/ 12lbs lunges
3 sets of 12 w/ 12lbs reverse lunges
3 sets of 25 box moon blasts
3 sets of 20 w/ 10lbs lateral box step ups
3 sets of 12 @50lbs seated leg curls nice and slow

10 min stairstepper L6-L16
20 min treadmill Incline 2.0, speed 3.8-4.0

[Tweak]

:cheer:

In! I'll help you write up new workouts if you want-- sorry that I am all over the place for the next few weeks!

[vballcoach]

:cheer:

In! I'll help you write up new workouts if you want-- sorry that I am all over the place for the next few weeks!

That would be awesome. I know you are super busy with your own prep so I've been looking over different exercises to get ideas of things to do for now.

Def worked the legs yesterday cuz they are feeling sore today, but I like it :)
I'm planning on carb cycling again this prep since it worked pretty well for me last time. Plan is Sun and Mon high carbs (100-150), Tues no carbs, Wed and Thurs and Fri low carb (50-75g). For the next couple of weeks I am still thinking about allowing myself a "cheat meal" on Sunday, but still trying to stay relatively clean. I put on about 15lbs since the last show with all the junk I ate so I'm working on getting that back down.

Workout
20 min stairstepper L4-L12
25 min treadmill 5 min L3.8 then 3 min L6.0-7.0, 2 min L 3.8 alternating

Stretch and abs

6 days of school left and lots of work to do!!

[Tweak]

10-15 lbs is pretty standard to put on for your off season. It's just water, don't sweat it. If you go back to a week of eating like we did for peak week (fish fish fish veggies repeat) it all comes off of you. ;)

Woo hoo to 6 days of school left!

[dubdubs]

I gotta start following the workouts of you gals... cause you guys have good info to work them hammies. Although I need to just watch what I eat.

off season weight gain for me... 30 pounds, but I think SM can't handle anyless than 15-20... I just overdid it.

yay for school days to be over, I can't wait either and I am just a mom lol..

[vballcoach]

10-15 lbs is pretty standard to put on for your off season. It's just water, don't sweat it. If you go back to a week of eating like we did for peak week (fish fish fish veggies repeat) it all comes off of you. ;)

Woo hoo to 6 days of school left!

I remember you telling me that. Not quite ready to go back to fish and veggies, but may look into it once school is out.


I gotta start following the workouts of you gals... cause you guys have good info to work them hammies. Although I need to just watch what I eat.

off season weight gain for me... 30 pounds, but I think SM can't handle anyless than 15-20... I just overdid it.

yay for school days to be over, I can't wait either and I am just a mom lol..

lol...I think most people look forward to summer and school being out is a sure sign of that!

Workout
3x12 Assisted pull ups wide grip
3x12 Assisted pull ups narrow grip
1x12@20lbs; 2x12 @25 DB chest press
3x12 @20lbs 1 arm lat pull(have to make due w/ equipment I have)
3x12@12.5lbs rear delt pull
3x20 leg press
3x12 @75 BB bent over row underhand grip
3x12 @35lbs wide grip bent over row

10 min treadmill @3.8; then
3 min L6.0-7.0 and 2 min L 3.8 alternating for 20 min

Legs are still sore today...love it:evil[1]:

[Tweak]

What are you doing this weekend? Wanna go running with me? :)

[vballcoach]

The plan right now is grade projects and tests, then finish grades. Best bet would probably be Sunday and running sounds great to me!

[vballcoach]

Was the last day for our eighth grade today....and although I am excited for school to be done it was a little bittersweet. I really enjoyed this class. They were my babies my first year at this school(they were in 6th and I teach 6th-8th) and were just a lot of fun. I could always look forward to a few high fives and energetic "Hi's" everyday. It will be weird to be in school with out them:(


Workout

50 min alternating running and walking on the treadmill

[vballcoach]

3x12@17.5 cable bicep curls
3x12@17.5 cable tricep push down
3x12@20 DB shoulder press
3x12@12.5 rear delt pulls
3x12@7.5 front and side raises
3x12@15 hammer curls
3x12@30 OH tricep extension
3x12@10 rear delt flyes
2x20 and 1x30 glute bridge
abs
30 min alternating between 10 min run and 3 min walk

[vballcoach]

Yesterday was an unexpected day off, but I had been doing yard work and cleaning around the house all day..:)

Monday's Workout
3x12@12lbs Lunges
3x12@12 Reverse Lunges
3x15@45 BB dead lift
4x12 Single Leg Press
3x12@50 Seated leg curl
3x20 Moon blasts
3x20@12 lateral step ups
20 min on the treadmill alternating walking and running

Got to the gym a little later then planned due to a last minute meeting at school that was over 1 1/2 hours. Just 3 more days:cheer:

[Tweak]

Training is looking solid, chicky! Doing great! You're right on track and at a fantastic starting point for your June show. Make sure for now that you're eating more cals than you were on your last few weeks of your last cut and that you bump your carbs. It's really hard to build muscle while you're losing fat, so make sure you're giving your bod enough fuel to refeed and grow too! :)