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24 Week Show Prep WPD (MW 2018)

Mrhat

Mrhat

Senior Member
Jan 8, 2014
205
94
So doc called. Small tear in rotator cuff, in the supraspinatus. Going to get PRP injection for now, instead of surgery. Worry about this after the contest LOL.
Hey Bova, it fun watching you get the results you're working so hard for. You're looking good. We are all pulling for you. Keep it up, and we can't wait for the finished product. Lol although you'll keep setting new goles. Great job!

Mrhat
 
Heady Muscle

Heady Muscle

VIP Member
Oct 13, 2014
698
389
You are looking great! The last photo shows the separation in your legs coming out. That's exciting. Bummer about the shoulder. Happy New Year
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
Lot of progress and still shy of 50% complete; nice work!
 
BovaJP

BovaJP

Senior Moderators
Staff Member
Feb 15, 2013
1,261
1,332
Have some catching up to do......


Thurs, 12/28
5a w/trainer (plus another girl, trainer trains us 2 girls at the same time.)
Legs (1.5 rep day)
1.5 rep day=for one rep, it is one half rep AND one FULL rep.

Superset: (x3)
-Lying hamstring curls 90#-10r; 90#-10r; 90#-10 reps, then another 10 regular reps.
-Leg press - 190#, 10 reps.

Superset: (x2)
-hacksquats-135#
-walking lunges, 25# db, 14 reps each leg

Superset: (x3)
-sled - 180#, 5-1.5 reps and 5 regular reps.
-wall sits (while the other person is doing the sled, the other person is doing wall sits for the duration).

Also, my coach contacted me today, no more carb up for this Saturday (insert a whine here lol), and also instead of 45 mins/4x week cardio, he wants me to do 60 mins of cardio everyday for the next 10 days. Also wants me to up the intensity. I've been doing level 4 and 5 on step mill.


Fri, 12/29 - Cardio, 60 mins step mill. Level 6 and 7.

Sat, 12/30
~noon, alone
Back

Superset: (x3)
-wide lat pull downs, 80, 90, 100-12 reps
-seated rows, cable, 80, 90, 100-12 reps

Superset: (x3)
-seated single arm rows-45#; 55#; 60# - 12 reps (not with the db, but on the machine thingy).
-high lat pull downs on machine, 45#, 70#, 12 reps.

Superset: (x3)
-straight bar pulldowns/straight arm at cable - 60, 70, 80# (12 reps).
-hyperextensions, holding 25# plate, 20 reps.

Tried db rows, 50# single arm, but shoulder hurt so quit.


Sun, 12/31
~330p
alone
Bi's, tri's and abs


Superset: (x3)
-standing ez bar curl -32# warmup; 42#-15 rep; 47#-12 rep; 52#-11 rep
-dip machine-tricep - 115# - 15 reps
-abs: bench crunches -20 reps

Superset: (x3)
-db curls 20#, standing, 12 reps; 25#-8 reps
-tricep kneeling kickbacks - 15#, 15 reps
-crunches-incline 20 reps

Superset: (x3)
-single arm cable curl standing with arm horizonal and extended out-10#-12 rep; 20#-12 rep; 30#-10 rep
-rope pushdowns and flare out at bottom- 30#-12 rep; 40#-12 rep; 50#-12 rep
-bench crunches-20 reps

Superset: (x2)
-cable bicep curls-standing with a curved bar-60#-12 rep; 70#-10 rep
-cable tricep pushdowns-60#-12 rep; 70#-10 rep
-crunches

Cardio after liftin, 60 mins stepmill level 6/7.

Mon, 1/1 - 6a - cardio, 60 mins stepmill level 6/7.

Tues, 1/2
5a w/trainer
Arms

Giant set: (x3)
-incline bench tricep push down - 40#-24 reps; 60#-12 reps; 70#12 reps
-bicep curls cable -standing, 50#, 15 reps
-bent over rear delt flyes-15#, 15 rep

Giant set: (x3)
-barbell curls, 15 reps
-bent over tricep cable kickbacks (both arms), 30#-15 reps
-rear flyes on flye machine for rear delts- 10reps


Giant set: (x3)
-20# curls with elbows against pad, sitting, went to 15# after about 7 reps.
-reverse cable tricep push downs-40#, 60#, 12 reps
-reverse grip barbell curls 12 rep
-pushups - swiss bar on rack 7 reps

Cardio: same day, went in about 5p, and did step mill for 60 mins at level 6, then 7.


Heard from my coach, he wants to meet this Saturday, he mentioned changing things up. So i'm excited to hear what may come from this. Hopefully he changes up diet! LOL. This week is about week 11 for me, i have 13 weeks left. My next cheat meal is on 1/16. I'm currently planning this one and I think i'm going to have a burger, fries and a GOOD beer.
Been searching for competition suits. I need to order one. Still haven't decided if i want to bling out my own or buy one already made so i don't have to deal. Hubs gave me a greenlight to buy one new. I like the ombre ones (also called gradient), and I think i settled on purple as the color.
On new years day, we went on a pub crawl in a bus and I took all my foods, etc. Wasn't drinkin so we had a DD. That was interesting being sober around a bunch of drunks lol.
This past week, was sorta tough for me. I think i'm getting tired and cranky, at least I feel that way. I know that more is to come and tougher is to come as well. But so far this past week has been the toughest thus far out of 11 weeks so far.

Weight now is at 147# (lost 2 # last week).
Still waiting for my abs to come in LOL....yea i know those are the last to come, so i'm saving that for a few more weeks lol.
PRP injection for shoulder is tomorrow afternoon.
Been taking progress photos for coach and sending to him in my poses in a swimsuit I have. He says i'm looking good. Maybe next week i'll post some. When I get leaner, then i'll feel more comfortable in the suit and posting here.
My butt needs to tighten up...feels flabby to me.


Happy lifting y'all.
 
BovaJP

BovaJP

Senior Moderators
Staff Member
Feb 15, 2013
1,261
1,332
I heard the 70s porn music (guitar and wawa pedal) as soon as I read it too.


BWAHAHA, that is funny. Also funny considering our trainer is a female and is lesbian.....that should get your brain goin...get you some spank bank material right thar.
 
CFM

CFM

National Breast Implant Awareness Month Squeezer
Mar 18, 2012
1,975
1,679
BWAHAHA, that is funny. Also funny considering our trainer is a female and is lesbian.....that should get your brain goin...get you some spank bank material right thar.

I am a male lesbian.
 
BovaJP

BovaJP

Senior Moderators
Staff Member
Feb 15, 2013
1,261
1,332
Catchin up....



Wed, 1/3, fasted cardio, 60 mins stepmill, increased intensity. Level 6/7.

Thurs, 1/4
w/trainer
Legs
(alone....yes I had her all to myself...mmmmhhhhhh)


Super set: (x3)
-hamstring curls 90#- half, half, full rep---was one rep. 12 reps
-stiff legged DL with a light bar, +90#. Regular reps - 15 reps

Super set: (x3)
-leg extensions 90#- 1/2, 1/2, full rep---was one rep. 10 reps. (these were tough!!!!)
-close feet smith machine squats, 15 regular reps. started with 90#, but she kept adding weight and i didn't log where we ended up at lol.

Sled w/resistance band...ugh! 2 x @ 20 reps.


Thurs afternoon, i got the PRP injection into my right arm.
Doc said no lifting for a week.
Skipped cardio for the evening, even though doc said it was OK to do cardio. I didn't feel well enough to do it. Wanted to give my body the rest and let the good stuff work in my shoulder. Went home and iced it up. Hurt that evening.


Fri, 1/5 - cardio, 60 mins, stepmill level 6/7. Did cardio after work. Shoulder hurt.

Sat, 1/6, fasted cardio, 60 mins, stepmill, level 6/7. Worked abs afterward.
Weigh in today: 142#
Met with my coach today.
He says that I am right where we need to be (that is good to hear.
He said he is going to give me a cheat meal for my bday coming up next week. Then probably another around Valentine's Day. I asked him about postshow diet/plan, so we are starting to think of that. I need to have a plan after this plan LOL.
He said he wants me to lose about 15 more lbs. I need to get in to get my bf tested, will do that this week some time.
He is not going to change the diet, since i am still losing and it is working..for now. When i mentioned I was at around 1200 calories/day, he said about 8 weeks out, he will probably have me on 800 cals/day. Yikes, that scares me. That is when it will start to get tough for me.
So 2 days off cardio. Mon, 1/8 & Tues, 1/9. Will train legs this week Tues and Sat (since doc said to lay off lifting.
If i'm at 142 now, that means i'll be at approx 127# for stage most likely.
Also talked about supplements for the next few weeks. Ordered T3 and Clen.


Sun, 1/7, cardio (not fasted), 60 mins, stepmill, level 6/7.
Also did some ancillary leg moves, and abs.


Happy Lifting y'all
 
BovaJP

BovaJP

Senior Moderators
Staff Member
Feb 15, 2013
1,261
1,332
Mon and Tues, no cardio.

Mon night, massage therapy. She wants to see me weekly to work with this shoulder. She has some different viewpoints on muscle and finding the "root cause" as opposed to just working the symptom. There's something to be said to that, because my shoulder feels 10 times better than it did before i walked in there. It hurt when she was manipulating it, but dang it feels better. I'm still laying off the lifting until Thurs at the very least. Probably more. We'll see.


Tues, 1/9
Legs

w/Trainer

Giant set: (x3)
-hamstring curls, 90#-15 reps; 100#-15 reps; 100#-1/2, 1/2, full reps on the last set.
-leg press-190#-15 reps; 135#-15 reps; drop set for the last set.
-hack squat-15 reps-regular (was worried about it being on my shoulder but it seemed fine.

Giant set: (x3)
-leg extensions (these are my nemesis!) 1/2, 1/2, full reps-x12
-step ups, each leg 15 reps
-seated on bench, holding legs out straight and holding db with tops of feet. did 1 min holds with 20#, then 30#.


I plan to have the hubs do some body measurements this evening.

Happy Lifting y'all.
 
CFM

CFM

National Breast Implant Awareness Month Squeezer
Mar 18, 2012
1,975
1,679
1200 calories a day?

What do you eat? Grass and a few leaves?
 
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