Day 274: US Debut Figure Competition

Training

Pump-Up Pre-Pre-Judging (recovery = posing between supersets):
Superset A -
1. DB Clean and Press 2 x 12-15
2. DB Lateral Raises 2 x 12-15
Superset B -
3. Push-Ups (feet on floor, hands on DB) 4 x 10-12
4. DB Bent Over Rows 4 x 10-12
Superset C -
5. DB Bicep Curls 2 x 10
6. Alternate DB Bicep Curls 2 x 10 per side

Pre-Judging:
a. Quarter Turns
b. T-Walk

Pump-Up Pre-Finals (~30 sec recovery between supersets/trisets):
Triset A -
1. BB Military Press 4 x 10-12
2. DB Lateral Raises 4 x 10-12
3. Bent Over DB Rear Raises 4 x 10
Superset B -
4. Push-Ups (feet on floor, hands on DB) 4 x 10-1p2
5. Supinated BB Bent Over Rows 4 x 10-12
Superset B -
6. DB Concentration Curls 4 x 10 per side
7. Alternate DB Hammer Curls 4 x 10 per side

Finals:
a. Quarter Turns
b. T-Walk

Comments

Mood/Aggression: Pre-Judging, decided for some reason to add Muscle Sheen over my Dreamtan, and it did not turn out well, causing my good mood to turn sour (and add stress); Sean did a good job redoing all the work it undid - we had to rub it all off, because it streaked the Dreamntan and looked terrible. On top of that, seeing the condition of some of the other Figure competitors, I didn't feel like I was lean enough. Was exhausted after the Pre-Judging and was glad to get away for a while. Mood improved a bit for Finals, when I finally started having more confidence in myself and feeling at ease, because I finally got my pre-competition plan set out and done to perfection re Dreamtan reapplication, my 40-minute pump-up time (I need at least 40 minutes to get a decent pump and vascularity going, and what I did in the morning didn't cut it), putting posing suit on (and the Bikini Bite worked - for Pre-Judging it wouldn't stick well), etc.

Energy: After little sleep I woke shattered, not sure how I would be during the day. A bit lightheaded during Pre-Judging, completely drained afterwards, energy starting to appear just before Finals, when I took 2 caps of BLACK CATS.

Mental Focus and Clarity: I was paranoid about everything today.

Stress: HIGH!

Pump: Only Pre-Finals.

Vascularity: Came out for Finals - had on trackies and a polarfleece overtop, which caused a sweat during my Pre-Finals pump up, helping here (incidentally helping with definition as well).

Quality of Training: Pump-Up Pre-Finals was ~40 minutes, so I technically got a resistance session in today. Add to that all the posing I have done in the last 24 hours, and it's taken a small toll on my body.

Recovery: The next couple of days are going to be days OFF ALL training . . .

Body Composition and Look: 107 pounds at 8% bodyfat. I did it and got down to 8% bodyfat - the last week of actually dieting and training intensely, adding in four sessions of light and easy PM Cardio definitely did the job. Obliques came in nicely, although I feel like my stomach isn't flat enough (for me at any rate). The last week has made a definite difference re my midsection and tyre, with it pretty much gone. So, even though I don't FEEL lean [enough], apparently I am . . .

Competition Notes: I finished third in my class. I thought my placing was based on me not being lean enough and having enough definition, with my stage presence needing more work (I was shaking badly during all of my Quarter Turns and T-Walk, even though I was NOT consciously nervous). A bit more positive after talking with the Head Judge and two Figure Expert Judges after the Finals - their verdict: I had the best physique/figure/definition of any of the competitors in my class, but they felt that my make-up and earrings distracted a little from my figure (so basically, if I hadn't had such heavy eye make-up (including fake eyelashes - to bring my eyes out more is why I used them) and earrings, I would have probably WON my class!), as well as noting that I needed to smile more. So, stage presence was really the issue. Made me feel better, knowing it wasn't my physique that was the issue, but was quite surprised at the comment on my make-up and earrings, since I was only modeling off what I have seen in previous Figure competitions with heavy eye make-up and dangly earrings. MORE experience is definitely required to compete at higher levels, but for having only done a WEEK of dieting (the other competitors backstage were all talking about how hard their last 12-14 weeks of dieting have been!), and it having been my first real competition. I'm glad it's over, to be honest - a lot of hassle, stress, and money for a few minutes on stage, especially considering I'm not even sure I really want to compete, but needing to do SOMEthing since I have been an athlete so long and it almost feels naked to not have a sporting goal. So, some consideration to be done on whether or not I will be competing at Worlds will be done next week. Whether I do or not will NOT change my fitness goals, however, and I will still be working on getting as physiologically lean as I can, continuing to improve my fitness, shaping my body into a machine!

Other Notes: It's been nine weeks using Alpha-T2. Now that my competition is over, I do my Final Review over the next day or so.

Day 260: Two Weeks until my US Figure Debut!

Training

HIIT Cardio:
a. 2 min easy
b. 12 x 1 min effort/30 sec easy

Posing Practice 15 min.

Stretch 30 min.

Comments

Mood/Aggression: Staying positive!

Energy: Definitely there.

Mental Focus and Clarity: Great.

Stress: HIGH.

Libido: Working OVERtime!

Endurance: Fine.

Pump: Didn't actually get much of a pump today during Posing Practice - mustn't have been flexing hard enough (sigh).

Vascularity: Better.

Quality of Training: Just a quick HIIT session today.

Recovery: Legs feel better. Body not aching today.

Body Composition and Look: I should have started the Eviscerate a few weeks earlier, but eh, you live and learn . . . Holding a little water from the Eviscerate, but I knew that would happen, so are not too concerned with it - it will go in a few days of stopping Eviscerate use . . .

Other Notes: Used the last of my Shred Matrix today . . For some reason, people seem to think I am experienced when it comes to Figure/Bodybuilding competition - this is simply not the case and highly INaccurate. I have done ONE competition: In 2004, and that was for FUN, just because it was something different, and in New Zealand - Figure is completely DIFFERENT over there than here, and over there we do quarter turns, the five bodybuilding poses, AND a 1-minute posing routine. Anyways, this is all very new to me as well, although I have definitely NOT been preparing the way the vast majority - if not all other - competitors do and are, and it is very controversial. However, I do what works for me. I know that for my next competition a few things WILL have to change, and I will make those changes. Also need to stop feeling like a goof - I'm so self-conscious just practicing posing and my walk in front of my husband, let alone in front of an entire AUDIENCE, and I HAVE to get over it! Otherwise, BRING IT ON!!!

Countdown: The Next Three Weeks

INTENSE is the ONLY word that comes close to describing the next three weeks!

TRAINING

Monday: HIIT Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio + Posing Practice 10-15 min

Tuesday: 20 min Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio + Posing Practice 10-15 min

Wednesday: HIIT Cardio + Stretch 20-30 minutes + Upper Body + 20 min Post-Weights Cardio + Posing Practice 10-15 min

Thursday: 20 min Cardio + Stretch 20-30 minutes + Posing Practice 10-15 min

Friday: HIIT Cardio + Stretch 20-30 minutes + Shoulders/Arms/Abs + 20 min + Post-Weights Cardio + Posing Practice 10-15 min

Saturday: HIT + Stretch 20-30 minutes + Posing Practice 10-15 min

Sunday: Day Off (but with Posing Practice 10-15 min)

NUTRITION

"...>100% discipline and dedication to diet and training..." So much for the diet part! Training has been awesome despite everything, but my nutrition has been real hit and miss and all over the place in a whatever whenever manner. Fortunately for me, it's predominantly my TRAINING that determines my leanness. But for competition and these last three weeks, it's time to go above and beyond anything usual and try something that is - although unconventional for me - practiced by many.

It's pretty much going to be a pre-competition-week diet for each of the next three weeks.

If I ever thought that it's been difficult up until now, my body is going to know otherwise!

Day 251: INTENSE!

Training

HIIT Cardio:
a. 4 min jogging
b. 4 x 20 sec effort/40 sec recovery
c. 4 min jogging
d. 4 x 20 sec effort/40 sec recovery
e. 4 min jogging

Gym - Arms (1 min recovery between alternate sets):
Alternate Set A -
1. Close-Grip Pull-Ups 4 x 12, 10, 6, 6
2. Dips 4 x 8
Alternate Set B -
3. BB Bicep Curls 4 x 8
4. Flat Close-Grip Bench Press 4 x 8
Alternate Set C -
5. DB Zottoman Curls 4 x 8
6. V-Bar Tricep Push-Downs 4 x 6

Post-Weights Cardio - Treadmill:
a. 2 x 2 min @ 12.8 km/hr / 1 min rest
b. 2 x 1 min @ 12.8 km/hr / 1 min rest
c. 2 x 1 min @ 13.6 km/hr / 1 min rest
d. 2 x 1 min @ 14.4 km/hr / 1 min rest
e. 1 x 2 min @ 12.8 km/hr

Posing Practice 20 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: Very broken - constantly up and down.

Mood/Aggression: Interesting.

Energy: Definitely have energy - feeling after training doesn't make for doing anything too active for the rest of the day.

Mental Focus and Clarity: Constant.

Stress: Higher than high.

Endurance: Excellent.

Strength: Good.

Pump: Pumps awesome, made better by posing practice during alternate set recovery periods.

Vascularity: Veins through deltoids and arms coming out today (definitely training with mirrors around helps seeing aesthetic progress).

Quality of Training: HIIT was fine. Running exhausts me now, and despite my ego, I had to stop between sprints, as well as having the longer recovery time . . . Resistance training was awesome. Lighting is way better in the gym than at home, and so could get a better idea re posing for quarter turns . . . Decided on more running for post-weights cardio. Was sweating feverishly during. During the rest periods I was hunched over, my heart pounding, feeling like I was going to be sick. The last minute I had to force myself to keep going, and barely made it to the rubbish bin afterwards to throw up (that's the third time in the last five weeks that this has happened, all times during/after running - either running is so intense that it 'upsets' my body now, or Sean could be right and my adrenals are so shot from all the stimulant abuse) . . .

Recovery: I feel fine after training re muscles.

Body Composition and Look: Got told that everything was coming along re leaning and definition - it was just my lower back that needed working on. No sh*t genius - I've been saying all along that my 'tyre' is my problem area and that's what needs to go! Get that gone and I might be close to satisfied with my figure.

The Next 4 Weeks of the Journey

DISCUSSION

It has now been 10 weeks since I started training again - plenty long enough for my body to have gotten used to being pushed again. Granted, I have been training well BELOW Maintenance levels, but that is all about to change!

I am 9 weeks out from my first Figure competition, where I am aiming to win my Pro card . . . Translation: A lot of hard work, effort, and >100% discipline and dedication to diet and training, because I have to be in the BEST condition I have ever been in! Since I ended up continuing to recomp as opposed to cutting during the last 4 weeks, I am still 4-6 weeks away from my goal of 7% bodyfat (or as low as physiologically possible for ME) - I want to be in competition condition 2-3 weeks out from the competition (which allows me ~6 weeks to get there), so that if I need to make any improvements, I have some time to do so - and therefore will concentrate more than ever on getting as lean as I can.

I am still working on bringing my fitness back up to my usual level, and the training that I will be doing over the coming weeks should do that.

Performance Enhancing Supplements has been kind enough to sponsor me a bottle of Alpha-T2 for the next phase of my competition preparation.

GOALS

* Body Composition of 7% bodyfat (8% bodyfat is acceptable, but if I can get leaner, then I want to be leaner)
* Resting Pulse of 30-32 beats per minute (since my fitness is very important to me)

TRAINING

It's time to "Take No Prisoners!" again!

Monday: HIIT Cardio + Stretch 20-30 minutes + Shoulders

Tuesday: 20-40 min Cardio + Stretch 20-30 minutes + Arms

Wednesday: HIIT Cardio + Stretch 20-30 minutes + Full-Body

Thursday: 20-40 min Cardio + Stretch 20-30 minutes + Full-Body

Friday: HIIT Cardio + Stretch 20-30 minutes + Upper Body

Saturday: HIT + Stretch 20-30 minutes

Sunday: Day Off

A second cardio session (either am or pm) will be added in 2-4 days a week as well, depending on my night work schedule.

My training does not stay the same re exercises, order, sets, reps, or weight used, each week, but varies. I always lift as heavy as I can for the reps I set out to do each session, and I use 30 seconds to 1 minute recovery between sets/supersets/trisets/giant sets.

I am not going to do any specific work for my legs - aside from a few exercises for my hamstrings each week - as my lower body overwhelms my upper body. If I train legs, I gain muscle mass despite what I do (as has been shown over the last 8 weeks), and more muscle mass in my legs is NOT what I want or need.

I train first thing in the morning, since this is the most effective for me.

And for any given week training can be changed and adapted, based on how my body is feeling, recovery, etc.

NUTRITION

Until now, I have used no specific diet as such, but followed a calorie/carbohydrate cycling method, listening to my body re higher calorie/carbohydrate days, with macronutrient ratios and amount of calories (anywhere from 1,800 to >4,000) changing on a day-to-day basis.

However, I have actually become very sensitive to my body's responses and reactions to different foods, and food intake and timing over the last several months, highly aware of changes in insulin levels, etc. During this time, it has hit home more than ever what foods I can and cannot tolerate (I have always eaten those I should not re sensitivities, even though I know I would feel and look better, and be healthier without them) - with some new sensitivities, along with the ones that I've had ever since childhood. Therefore, my diet is going to take into account all that, as well as what I have found results with over the last few weeks in particular, and yes, it is going to be very controversial to what I would have done in the past - and has taken a huge shift in my mindsets to be able to do this, I might add.

I will be having 5-6 meals daily, 2-3 hours apart.

I will continue to drink 1-2 galleons of water a day, with the only other liquid that I consume re drinks being herbal or green tea.

SUPPLEMENTS

(in alphabetical order):

Alpha-T2: 1-2 caps first thing and 1 cap 8 hours post-Dose 1.

BC+EAA: 3-4 x 10.5-21 grams daily.

Bio-Mend: 2 caps post-Meal 1.

BLACK CATS: 3 caps first thing and 2 caps 6-8 hours post-Dose 1.

Drive: 3 caps first thing and 3 caps 6-8 hours Post-Dose 1/pre-bed. (Until my current bottle runs out).

FREE TEST: 4 caps first thing.

IGF-2: 3 caps first thing and 3 caps pre-bed. (Until my current bottle runs out).

Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.

MyoFusion: 1-2 scoops daily.

NeoVar Recomped: 2 caps 40-60 min pre-training, 2 caps immediately post-training, and 4 caps pre-bed.

Shred Matrix: 3 caps 30-45 min pre-Meal 1 and 3 caps 30-45 min pre-Meal 3.

Topicals: DermaTherm applied post-post-training/am shower and LipoBURN applied post-pre-bed shower.

Udos Choice 3-6-9 Oil Blend: 2-4 tablespoons daily.

Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed.

COMMENTS

Please note that I may or may not comment on all the factors listed below in each 'update', and since I have used each supplement before, comments will generally be more specific towards Alpha-T2 (effects specific to product bolded).

Sleep - Time and Quality

Mood/Aggression

Energy

Stimulant Effects

Mental Focus and Clarity

Metabolism

Appetite

Stress

Libido

Endurance

Strength

Pump

Vascularity

Quality of Training

Recovery

Body Composition and Look

Other Effects