24 Week Show Prep WPD (MW 2018)

[BovaJP]

@fit_dynamite so on knee injections, i am currently getting a series of 3-4 shots/one a week. This is suppose to last up to 6 months. So I can go back in 6 months and get another series of shots. I think he is doing 3 shots this go around. The third one will be this week and then i can go back in April I suppose.

 

[BovaJP]

Workouts:


Sat, 11/4, 5-6a (with trainer)
Back

-Assisted band pull up (only one knee in the band)-wide grip / 15x3

-Assisted band pull up (only one knee in the band)-neutral grip / 12x3

Superset: (15reps x 4)
-Deadlift rows - 115# i think
-Octogon bar thingy - 100# i think

Superset: x3
-Seated wide grip pull down, 90#, 12 reps
-Seated wide grip rows, 90#, 15reps

Superset: x3
-Seated close grip pull down, 90#, 12 reps
-Seated close grip rows, 90#, 15 reps



Mon, 11/6, 530p. (alone)
Light legs

Superset: x3
-Lying hamstring curls 90#-15 reps; 110#-12 reps; then drop set 110# for 10 reps and 90# for 10 reps
-Standing calf machie 250#-12 reps; 275#-12 reps; 275#-12 reps

Superset: x3
-Standing smith machine calf raises 105# 12 reps; 125# 12 reps; 175# 12 reps
-Glute raises, bending over the hyper extension and raising legs behind me, 20 reps

Leg cable work:

-abductors and adductors, 20#, 12 reps each

-rear raises kneeling on bench, 40#, 12 reps

Glute bridges with back on bench 80# 15 reps; 100# for 12 reps



Tuesday, 11/7, 5-6a (with trainer)
Chest and back (push pull)

Superset (x3):
-Bench press, lying on floor of squat rack 95# 15 reps; 115# 15 reps; 135 8 reps
-Deadlift 135# 15 reps; 155# 15 reps; 175 15 reps

Superset (x3):
-Include db bench press 30# 18 reps; 40# 10 reps; 40# 10 reps
-Chest assisted db rows (chest on incline bench) 30# 20 reps; 30# 18 reps; 30# 18 reps

Giant set (x3):
-Seated lat pull downs on machine 140# 12 reps; 140# 12 reps; 140# 12 reps
-Seated flye machine 100# 20 reps; 100# 15 reps; 100# 15 reps
-Push ups 10 reps; 10 reps; 6 reps


On the first set today, while doing bench press i think it was during the 8th or 9th rep, all of the sudden got an acute headache. Then when stood up was terrible. Is now still with me and was there during the work out. Ugh, this made it hard to work out, but I pushed through. This is happening to me more lately and I don't know why, I am breathing just fine, i thought maybe it was that. Happens to me either standing or lying. I believe i have been fighting a sinus infection and suspect this is the cause. Guess i need to check it out. Has been going on a couple weeks now. Funny thing is that I woke up this morning just fine. But this presented itself during the first set of the workout.

Happy Lifting Y'all

 

[Muscle_g]

Looking forward to see how you do in your show. Bodybuilding, figure?

 

[BovaJP]

Looking forward to see how you do in your show. Bodybuilding, figure?

Thank you! Women's Physique (Masters).

 

[Muscle_g]

Thank you! Women's Physique (Masters).

Women’s physique is bodybuilding right?

 

[BovaJP]

@Muscle_g I think that depends on whom you talk with LOL. I call the entire process bodybuilding LOL, because we are all just building our bodies.
From what I understand, IFBB/NPC has basically removed "womens bodybuilding" class, and now have a "women's physique" class. However there are other organizations that still have women's bodybuilding classes.
Hope that helps.

 

[BovaJP]

11/9 (Thurs)

Leg Day
Focus was on the movement not the amount of weight on the bar(s).

Giant Set: (12 reps each)
-Squats 155#
-Leg extensions ?#
-Hack squats 135#
-Body weight lunges (~12 per leg)

Giant Set: 12 reps each
-Hamstring curls lying 125#
-Stiff legged DL ?#
-Single leg bulgarian split squat


11/10 (Fri)
Cardio - 45 mins on stepmill

Last knee injection of the 3 injection series. I can get one in another 6 mos, as needed or go back and do PRP. Let's hope this helps for the next few months at least. I already tell an improvement.

This passed week, i've had some crazy migraines at the onset of my weight lifting During the 1 st set too. I have fought through them and worked out anyway.
Coach says i need to salt my food more, he wants me to add a pickle at every meal now and it should get better.

Coach sent me an alteration for my food plan tomorrow. He wants me to add 6oz sweet potato to each meal!!!! Super excited for this. So i'm cooking them up right now.
I will be taking progress pictures this Sunday. Might post a few here.

Happy Lifting Y'all

 

[BovaJP]

Worked tri’s yesterday.

 

[Muscle_g]

Looking good!!

 

[BovaJP]

Sat, 11/11
Triceps


Super set:
-Close grip bench press
-Dips, body weight

Abs - leg raises on bench in between sets (15x3).

Super set:
-French press/overhead db 30#-12 reps; 35#-12 reps; 35#-12 reps
-Skull crushers w/EZ bar 35#-15 reps; 40#-15reps; 40#-15 reps

-Reverse grip pushdowns on cable 40#-15reps; 50#-15 reps; 60#-10reps.

-Kickbacks kneeling on bench 15#-12 reps, x3.

-Rope extension flare out at bottom-30#-12reps; x3.


Sun, 11/12
Shoulders
Warmed up shoulders really good! (hey, i'm old lol!)

-Flye machine, did rear delts for a warm up set. Then did a working set; then did another working set, but dropset 3x's.

Super set:
-Cable sitting on incline bench wide grip with ropes, raises out by side; 30#; 20#
-Db rear delt bent over raises 15# x20 reps

Super set: (x3)
-Around the worlds on incline bench 15#
-Db lateral side raises 20#

Super set: (x3)
-Arnold presses 25#, 20#
-Db lateal side raises 20#; 12# (someone was using the 15#, so concentrated on the negative).



NOTES:
My coach said that i wasn't getting enough salt in my diet. I had several splitting headaches this week. He said I can have soy sauce so i'm starting to incorporate that too. and he wants me to eat a pickle with every meal.
Saturday after meal #2, I told my husband I felt like I was high or something. It was a really weird and great feeling LOL. Those of you doing depletions have probably been there and know. I mean I am following my diet to a capital T.
Coach said i'm leaning out nicely and he is impressed with the progress. Just need to keep at it. Consistency!
Weigh in today at 159. Carb up was yesterday. OH so yummy!

This coming weekend, have 2 thanksgiving dinners with families that I have to attend. So i'll be eating my foods that I bring. Good news is that coach wants me to add in the sweet potatos every saturday now for a few weeks. YIPPEEE!

Happy Lifting Y'all

 

[BovaJP]

2 week progress pic. Pic on bottom was 2 weeks ago. Pick on top was yesterday.

I know im still holding onto a lot of fat, which was why i was hesitant to post this pic but oh well lol. It doesnt come off overnight. I am 100% on my diet and i give it all in the gym. Coach says he is impressed with my progress. I only hope i can make it for the 3/30/18 show. Its possible right? Im not setting an unrealistic goal for myself right??

 

[Muscle_g]

Will this be your first contest?