Tweak's Buff n Tough Quest for the 2008 Northstar!

Tweak · 07-14-2008, 01:32 PM

WELL GUYS, I can't believe i'm on my 3rd log already. Geez, I've only been on here for 9 months! But now that my triathlon is behind me, I only have to focus on one event. And that's GREAT!!!!!!

So here I am-- 16 weeks out from the Northstar show. I'm very excited to try something new. I've never done a cut before!

T Cake is my figure coach and she's written a hell of a plan for me to melt. My diet is pretty much spot-on as is, I just have to eliminate dairy and eventually Cherry Coke Zero. Lots of fish, chicken, sweet potatoes, veggies, berries, eggs, and protein shakes. Pre WO, I'm allowed to have half a banana for a carb if I need it.

Edited: I might be doing 60 minute AM cardio sessions later on top of these at night:

SUNDAY: Cardio Only (45-60 minutes)
MONDAY: Circuit Day 1 + 30 minutes cardio at the end
TUESDAY: SuperSet Day 1 + 15-20 minutes cardio at the end
WEDNESDAY: Off
THURSDAY: Cardio Only (45-60 minutes)
FRIDAY: SuperSet Day 2 + 15-20 minutes cardio at the end
SATURDAY: Circuit Day 2 + 30 minutes cardio at the end

Circuit Day 1:
CIRCUIT A
1. Walking Lunges (12 each leg)
2. Single/static lunges (12 right then 12 left)
3. Squats (12 reps)
CIRCUIT B
All of these moves are to be done for 15-20 reps.
1. Butt Blaster or Glute kickback machine
2. Barbell push-press
3. Woodchoppers with medicine ball

SuperSet Day 1:
SS1:
1. Standing Arnold Presses
2. Standing alternating lateral raises
SS2:
1. Barbell curl, 21s
2. Machine preacher curls
SS3:
1. Lying reverse DB flyes
2. Incline seated "butterflies"
SS4:
1. Barbell "drag" curls
2. DB "pinwheel" curls

SuperSet Day 2:
SS1:
1. Seated row with rope attachment
2. Kneeling single DB row
SS2:
1. Smith machine close grip bench press
2. Bench dips
SS3:
1. Narrow-grip lat pulldowns
2. Bent-over DB flyes
SS4:
1. Cable overhead tricep extension w/ rope attachment
2. Push-ups w/ 1-hand on bench

Circuit Day 2:
CIRCUIT A
1. Cable crunches w/ rope attachment on Swiss ball
2. V-ups on bench or floor
3. Tabata Bodyweight Squats x 3 rounds (20 seconds squat for most reps; 20 seconds rest; 20 sec. squat; 20 rest; 20 sec squat; rest then begin with crunches again)
CIRCUIT B
All of these are "Burnout" sets.
1. Seated leg extensions
2. Seated leg curls
3. Platform Step-Ups at step-up station

T Cake wants me to die. lol

It's a hell of a lot of time, work, dedication, and heart.. but I'm ready for it. BRING IT, I want to kick ass at this figure show.

Hope you'll come along for the ride as this is a new journey for me.

WonderWoman · 07-14-2008, 01:33 PM

Loving it........Can't wait to see you woman. You know I will require pics atleast every 2 weeks, lol. Just kidding. I am in on this ride for sure and no injuries please,

Tweak · 07-14-2008, 01:35 PM

Quote:

Originally Posted by WonderWoman

Loving it........Can't wait to see you woman. You know I will require pics atleast every 2 weeks, lol. Just kidding. I am in on this ride for sure and no injuries please,

This is a bike free zone for awhile!

trivial · 07-14-2008, 01:40 PM

Go tweak go!

Pixie · 07-14-2008, 01:41 PM

I'm in... Excited to see your transition from Triathalon-babe to Figure-hottness.

claire · 07-14-2008, 01:43 PM

I'm in

Looks like a great plan.

Mols · 07-14-2008, 01:45 PM

yay! good luck on your prep! i definetely wanna come watch!

*Bunny* · 07-14-2008, 01:48 PM

You go girl .

navalgazer · 07-14-2008, 01:50 PM

Best wishes tweak!!

T-Cake · 07-14-2008, 02:20 PM

I'm in, obviously.

Hey, that mroning cario you mentioned... the 60 minutes... I don't think you should be doing that just yet. I built the cardio in to your circuit and superset days already. Only the days it says "cardio only" was I thinking you'd do 45 to 60 min. session now.

I think it's too early for you to do 2 a days, IMO. I don't want you to burn out, which is why I think this schedule is good for the 1st 6 weeks.

Anyone want to chime in on this? I'm thinking 2 hrs a day (an hour a.m. and an hour or more p.m.) is too much this far out. What do you gals think?

Kabeetz · 07-14-2008, 02:22 PM

I'm IN like a tampon !!!!

Beverly McD. · 07-14-2008, 02:30 PM

I'm in....but not one damned bit like Kab!

*Bunny* · 07-14-2008, 03:11 PM

Quote:

Originally Posted by T-Cake

Anyone want to chime in on this? I'm thinking 2 hrs a day (an hour a.m. and an hour or more p.m.) is too much this far out. What do you gals think?

You are right on Caker.
Sassy am I were just talking about this, no one wants to be at 3-4 hours of cardio a day before a show unless it is absolutely necessary, and IMO it shouldn't be.

She should come in early so you have two or 3 weeks to spare.

Big Sky Guy · 07-14-2008, 03:40 PM

TMI Kab...

Go Tweak!!!

Florencia · 07-14-2008, 04:49 PM

Yay!!!

07-14-2008, 01:40 PM	#4 (permalink)
trivial heart like a maniac Join Date: Feb 2007 Location: Clearwater, FL Posts: 4,956 Rep Power: 313791	Go tweak go! __________________ Funny bodybuilding tees, tanks and hoodies at www.wittystees.com Triv's Photo Album Bio First Comp Pics Fluffy Pics My New Log

07-14-2008, 01:45 PM	#7 (permalink)
Mols bye bye tum tum /sniff :( Join Date: Feb 2008 Posts: 951 Rep Power: 194948	yay! good luck on your prep! i definetely wanna come watch! __________________ TP Discount Code for 5% off: MYH558

07-14-2008, 01:48 PM	#8 (permalink)
Bunny Rara avis Bunnylicious Join Date: Jun 2006 Location: Somewhere over the Rainbow... Posts: 8,925 Rep Power: 494609	You go girl . __________________ *Brief $Bunny$ History......New Log: Time To DeFluff The Bunny* Please help a Good Cause ....... Start your Albums Anafit Sponsored Athlete - The AF Store

07-14-2008, 01:50 PM	#9 (permalink)
navalgazer velvett v 2.1 Join Date: Feb 2003 Location: nā'vəl-gā'zĭng Posts: 825 Rep Power: 75305	Best wishes tweak!! __________________ . . . . When you understand that what most people really, really want is simply to feel good about themselves, and when you realize that with just a few well-chosen words you can help virtually anyone on the planet instantly achieve this, you begin to realize just how simple life is, and how powerful you are.

07-14-2008, 02:20 PM	#10 (permalink)
T-Cake Mrs. Ulter-elect Join Date: Feb 2006 Location: Cloud 9 Posts: 5,536 Rep Power: 259377	I'm in, obviously. Hey, that mroning cario you mentioned... the 60 minutes... I don't think you should be doing that just yet. I built the cardio in to your circuit and superset days already. Only the days it says "cardio only" was I thinking you'd do 45 to 60 min. session now. I think it's too early for you to do 2 a days, IMO. I don't want you to burn out, which is why I think this schedule is good for the 1st 6 weeks. Anyone want to chime in on this? I'm thinking 2 hrs a day (an hour a.m. and an hour or more p.m.) is too much this far out. What do you gals think? __________________ "T-Cake's Mini Fresh Training Log" T-Cake's Story & Photo Progression "Success seems to be largely a matter of hanging on after other have let go." -- William Feather "If you have no goals you will be bored: you will be unhappy because you are empty." -- Alfred A. Montapert "The ultimate goal is victory, and if you refuse to work as hard as you possibly can toward that aim, or if you do anything that keeps you from achieving that goal, then you are just cheating yourself." -- Don Shula

07-14-2008, 01:33 PM	#2 (permalink)
WonderWoman In search of Manly YOKE Join Date: Feb 2008 Location: Jersey! Posts: 4,206 Rep Power: 511572	Loving it........Can't wait to see you woman. You know I will require pics atleast every 2 weeks, lol. Just kidding. I am in on this ride for sure and no injuries please,

07-14-2008, 01:41 PM	#5 (permalink)
Pixie Gold Member Join Date: May 2008 Location: Texas Posts: 1,117 Rep Power: 158094	I'm in... Excited to see your transition from Triathalon-babe to Figure-hottness.

07-14-2008, 01:43 PM	#6 (permalink)
claire Gold Member Join Date: Feb 2007 Posts: 3,860 Rep Power: 186459	I'm in Looks like a great plan.

07-14-2008, 02:22 PM	#11 (permalink)
Kabeetz Gold Member Join Date: Feb 2007 Location: N.Y. Posts: 6,745 Rep Power: 205141	I'm IN like a tampon !!!! __________________ "All you can do is stand and, worst thing you can do is panic. Use it to your advantage, avoid insanity manage. To conquer... Every obstacle, make impossible possible. Even when winning's illogical, losing's still far from optional." - T.I. "No Matter What"

07-14-2008, 02:30 PM	#12 (permalink)
Beverly McD. Gold Member Join Date: Feb 2007 Location: TEXAS Posts: 1,886 Rep Power: 159459	I'm in....but not one damned bit like Kab!

07-14-2008, 03:40 PM	#14 (permalink)
Big Sky Guy Join Date: Feb 2002 Location: MT Posts: 2,690 Rep Power: 310938	TMI Kab... Go Tweak!!!

07-14-2008, 04:49 PM	#15 (permalink)
Florencia My Bike is Beau T Mobile Join Date: Feb 2007 Posts: 1,671 Rep Power: 123065	Yay!!!

07-14-2008, 04:56 PM	#16 (permalink)
TheDiesel Gold Member Join Date: Jun 2008 Location: Kansas Posts: 183 Rep Power: 31493