In my previous post I stated I was not training for anything specific, well friends, that has changed! After being asked/encouraged by friends and even approached by strangers at the gym I have committed...in November I will compete in my first all-natural figure competition! AHHH! I am excited, nervous, and even a bit scared by this new physical and mental challenge! Below I have shared 11 of my recent workouts and the most delicious protein pancake recipe I have come across! Happy lifting, y'all!
Workout
#1: Bi, Tri, Shoulders
Erg x 10 minute (2100m)
45-90-180 bicep curls 3 x 20 w/ 15# db (dumbbell)
Cable tricep ext 3 x 20 w/ 50#
Overhead press 3 x 15 w/ 15# db
L-press 3 x 15 w/ 12.5# bd
ER&IR 3 x 20 w/ 2.5# bd
 |
| Preseason training |
Bench Dips w/ 25# dumbbell 3 x 20
BW Chin ups 5 x 5
BW dips 5 x 5
Bicep curl 3 x 10
Forward raises 3 x 10 w/ 10# db
Lateral raises 3 x 10 w/ 7.5# db
Single arm snatch 3 x 10 w/ 17.5# db
Tricep push ups 3 x 10
Handstand hold 3 x 20 seconds
Bosu push up 2 x 20
Workout
#2: Track workout
4 x 800 (2:51, 2:47, 2:49, 2;47)
4 x 100 (16, 14, 14, 13)
Workout
#3: Legs, Core
Stair climber x 10 minutes
Single leg squat on Smith Machine 3 x 10,
25# each side
Glute kicker machine x10 @ 90#, 8 x 10 @
70#
Split squat 3 x 20, 25# db
Single leg Deadlifts 3 x 10, 35#db
Cable hip extension 3 x 20, 40#
Hip thrusters on bench x 50, 45#plate
Smith machine hold reverse crunch x 20, 10,
10
Stability ball arm transfer plank 3 x 10
Weighted squat 3 x 10 @ 135#
Workout
#4: Back, Core
Erg x 10 minutes (2119 meters)
Plank row with tricep push up 3 x 10, 20#db
Plank "T" 3 x 10, 10#db
2 sets Med ball decline self ball toss 3 x
10
2 sets Russian twist 3 x 10
Decline crunch 2 x 10
Decline leg lower pump up 2 x 10
V- up 2 x 10
Plank 2 x 1 minute
Machine row 3 x 20, 60#
Machine pull down 3 x 20, 60#
Hyperextensions 2 x 50
Reverse fly 3 x 20, 5#db
Bent over row 3 x 20, 15# db
Bent over pull down 2 x 20 - red
Resisted chest press 2 x 20 - red
Serratus punch 2 x 20 - red
Reverse fly single arm - yellow x 15
Workout
#5: Legs
10-minute stair climber
Lunge one lap (approximately 100 lunges)
Lunge clock x 10 in each direction (1,
2, 3, 4, 5, 6, 7, 8, 10 o’clock)
Box lunge (small box) 3 x 15, 24#db
Kettle bell swings 3 x 15, 35#
Box hip abduction close chained 3 x 8
Split squat 3 x 10, 25#db
Split jump 3 x 10
Jump lunges 3 x 10
Leg press 20 x 90#, 20 x 90#, 15 x 180#, 15
x 180#, 10 x 230#
Calf press 20 x 90#, 20 x 90#, 15 x
180#, 15 x 180#, 10 x 230#
Cable weighted deadlifts 3 x 10, 90#
Physio ball single arm transfer 3 x 10
Workout
#6: Bi, Tri, Shoulders
Erg x 10 minutes (2150m)
45-90-180 3 x 20, 15# db
Dips on bench 3 x 20, 15# db
Overhead press 3 x 20, 15# db
Heavy curls 4 x 10, 20# db
Tricep kickbacks 4 x 10, 15# db
Upright row 4 x 10, 15# db
Band bicep curl 3 x 15 blue
Band tricep ext 3 x 15 blue
Band upright row 3 x 10 blue
Band overhead press 3 x 10 blue
Band forward raise 3 x 10 green
Band lateral raise 3 x 10 green
Inverted bar row 2 x 25
Push ups 2 x 25
Workout
#7: Back, Chest
Mile warm up 6:33
Prone on physio ball: Y2.5#, T5#, I5# 3 x 20
Walk out ball push ups 3 x 20
Corner barbell row 3 x 20, 25#+bar
Dumbbell chest press 3 x 20, 20#db
Corner barbell snatch 10#+ 3 x 10
Barbell row 4 x 12 (1st just bar, 2-3 bar +
10# each side)
Bent over rev fly 3 x 20, 7.5# db
Rotator cuff 2 x 50, 2.5#
Single arm kettle bell bent rev fly 3 x 10,
10#
Single arm kettle bell bent over row 3 x
10, 25#
Bosu push ups 3 x 20
Chest limited secondary to thumb injury -
difficulty holding weight against gravity
Pull ups 2 x 5
Workout#8:
Core
Ball sit ups x 100
Reverse crunch x 100
HS curl on ball 3 x 20
HS walk in bridge 3 x 20
Ball tucks 3 x 20
Ball pikes 3 x 10
On ball reverse crunch w/ handhold 3 x 20
V ups 3 x 20
Toe touch 3 x 20
Rows 3 x 20
Leg lowers 3 x 20
Plank x 2 minutes
Workout
#9: Sprints
1 mile warm up
6 x 400 hill sprints
1 mile cool down
Workout
#10: Legs
Stair climber x 20 minutes, level 100
Squats 20 @ bar (45#), 3 x 15 (135#),
3 x 8 (155#)
Deadlifts 10 (95#), 4 x 8 (135#)
Straight leg deadlifts 3 x 20 (95#)
Kettle bell swings x 50 (30#)
Jump rope x 5 minutes
Workout
#11: Bi, Tri, Shoulders
Erg x 10 minutes
Pull ups x 2 points - x 10, x 8, x 8
Dips x 1 point - 3 x 20
Dumbbell bi curl into L press 3 x 10, 17.5#
Skull crushers with bridge on bench 3 x 8, 15#
Barbell curl 15, x 10, x 10
Hammer curls 3 x 15, 15#
Tricep kick backs 3 x 15, 15#
Cable tricep extensions 3 x 15, 40#
Calf raises with hips internally rotated 2 x 50 and hips externally rotated 2 x 50
Bent over fly 3 x 15, 15#
Single arm forward raise 3 x 15, 10#
Overhead press 3 x 15, 20#
Pull ups x 2 points - x 10, x 8, x 8
Dips x 1 point - 3 x 20
Dumbbell bi curl into L press 3 x 10, 17.5#
Skull crushers with bridge on bench 3 x 8, 15#
Barbell curl 15, x 10, x 10
Hammer curls 3 x 15, 15#
Tricep kick backs 3 x 15, 15#
Cable tricep extensions 3 x 15, 40#
Calf raises with hips internally rotated 2 x 50 and hips externally rotated 2 x 50
Bent over fly 3 x 15, 15#
Single arm forward raise 3 x 15, 10#
Overhead press 3 x 15, 20#
The
Most Delish Banana Protein Pancakes!
INGREDIENTS
- 1 Very Ripe Banana
- 1 Egg (or 2 egg whites)
- 1 scoop Vanilla Whey Protein Powder
- 1 T Ground Flax
- 1/4 t Vanilla
INSTRUCTIONS
Mash the banana and beat the egg, protein powder, flax, and
vanilla to make a batter.
Cook over medium-low heat for 2-3 minutes on one side till
browned, then flip and repeat. This recipe makes 3 big pancakes.
Top with peanut butter, almond butter, maple syrup, or fruit.
