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  1. #1
    *oven squatter* Frither81's Avatar
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    Default Contest Prep log

    I'm planning on doing a show July 25th with the ANBF. I'm super excited and scared as hell. LOL. But I got a coach and am starting early enough (about 23 weeks out) so it should be a slow and easy cut.
    I finally bought a scale to weigh all my food. So here we go!!!
    .
    .
    02/16/214
    light day-hammies
    .
    SLDL 4 sec negatives
    135x8x4
    ss with
    lying leg curls
    50x15x4
    .
    walking lunges 5 second slow positive
    50x8x4
    .
    lunge squat on smith
    95x8x4
    ss with lying leg curl
    40x8x4
    .
    .
    02/17/2015
    ligh chest
    .
    bb press 4 sec negative
    65x8x4
    ss w/
    pec dec
    95x15x4
    .
    .
    low incline db press 5 sec slow positive
    20x8x4
    .
    hammer strength presses
    60x8x5
    ss with pec dec
    95x8x5

  2. #2
    *oven squatter* Frither81's Avatar
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    Default

    right now, my macros are 150p, 250 carbs and 55 fats. Right around 2195 kcals. We'll see in a week how my body responds.
    This is definitely a learning process for me and I have to really learn how to plan better. After dinner, I had to sit and eat an english muffin with jelly on it and a bowl of cereal just to meet my carbs for the day!
    .
    and I have to give a shout out to my family.. my husband is being super supportive and gets excited with me. Not many people get excited about buying a food scale. LOL

  3. #3
    Regular Poster christinemarie's Avatar
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    How are the hammies feeling after all that? Awesome stuff girly!
    Nice macros. Sounds like he's prepping you for figure, not bikini.. that's a good thing, more muscle

  4. #4
    Regular Poster christinemarie's Avatar
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    Yay for the hubbster too. A strong support system is a must

  5. #5
    *oven squatter* Frither81's Avatar
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    Quote Originally Posted by christinemarie View Post
    How are the hammies feeling after all that? Awesome stuff girly!
    Nice macros. Sounds like he's prepping you for figure, not bikini.. that's a good thing, more muscle
    yeah, I think I'm too muscular for bikini! Though I do this those girls are HOT! hahahhaha
    Quote Originally Posted by christinemarie View Post
    Yay for the hubbster too. A strong support system is a must
    Thank you! You are so sweet!

  6. #6
    Regular Poster
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    I get excited when my gf gets a pr! Good stuff in here. Best of luck in your contest. my friend has been trying to talk me into doing a physique comp but Idk lol
    "Stand your ground...remember...you're a monster too"

    Weight 200 from 210
    Best gym lifts
    Bench 155 -> 270 -> 315
    Squat 175 -> 345 -> 395
    Deadlift 205 -> 410 -> 485
    Overhead press 135 -> 175 -> 205

  7. #7
    *oven squatter* Frither81's Avatar
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    Quote Originally Posted by RiujinZero View Post
    I get excited when my gf gets a pr! Good stuff in here. Best of luck in your contest. my friend has been trying to talk me into doing a physique comp but Idk lol
    well, if you're tempted, go for it!
    I know competition isn't for everyone, and that's totally ok. But it does keep it on track and give you a goal.
    Plus, you get to actually see all the muscle we work so hard for!

  8. #8
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Nice work, Frither!

    GL with the contest prep!


    Oh, and you may want to alter your "training log" link as it still goes to your old log.
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  9. #9
    Playground Specialist Bdub's Avatar
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    Sweet new log and great start...kick some booty Shannon!
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  10. #10
    Muscle & Strength Boss Damien's Avatar
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    Which show are you competing in? Link me up
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  11. #11
    I'm a Grower;) castille's Avatar
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    Nice work Shannon!! Excited to see your progress
    NO EXCUSES JUST RESULTS!!

  12. #12
    Regular Poster
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    Awesome start for the prep work! Good luck!
    Quitting is not a mindset, it is a choice.....I choose not to quit!

  13. #13
    *oven squatter* Frither81's Avatar
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    Quote Originally Posted by 5kgLifter View Post
    Nice work, Frither!

    GL with the contest prep!


    Oh, and you may want to alter your "training log" link as it still goes to your old log.
    Thanks!! I will change my log info now!!

    Quote Originally Posted by Bdub View Post
    Sweet new log and great start...kick some booty Shannon!
    Thanks Bdub!!! Your sister still doing it??
    Quote Originally Posted by Damien View Post
    Which show are you competing in? Link me up
    OK, I think this is a link. My work computer blocks pretty much everything.. LOL but at least there will be some info.
    http://heyevent.com/event/6066755161...oast-proam-iii
    Quote Originally Posted by castille View Post
    Nice work Shannon!! Excited to see your progress
    Thanks Mark!
    Quote Originally Posted by Stevendouglas View Post
    Awesome start for the prep work! Good luck!
    Thank you!!

  14. #14
    M&S Promotions Coordinator RyanK's Avatar
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    Sub'd.
    - Muscle & Strength eCommerce Promotions Coordinator

  15. #15
    Time To Rebound! LayzieBone085's Avatar
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    In for the prep
    Getting a refeed a week as well?
    Team ScoobyPrep

  16. #16
    Playground Specialist Bdub's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    In for the prep
    Getting a refeed a week as well?
    Are you worried about her coaching? lol
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  17. #17
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by Bdub View Post
    Are you worried about her coaching? lol
    I know her coach and have for a few years.
    Just asked a ? if she gets one yet or Craig is going to wait. He uses them on all his clients.
    Last edited by LayzieBone085; 02-17-2015 at 04:52 PM.
    Team ScoobyPrep

  18. #18
    *oven squatter* Frither81's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    In for the prep
    Getting a refeed a week as well?
    I haven't been told about a re-feed yet. I'm pretty sure he's trying to figure out what my maintence is, since I haven't been accurate about tracking my macros. (because I didn't have a scale.) I think when I do my weigh in on SUnday, we'll be able to see from there.

    Quote Originally Posted by Bdub View Post
    Are you worried about her coaching? lol
    LOL
    Quote Originally Posted by LayzieBone085 View Post
    Nope. I know her coach and have for a few years.
    Just asked a ? because he uses them on almost all his clients.
    Seems like he keeps up with latest articles and going to seminars and stff.. I trust his guidence.

  19. #19
    Hard Hitting Cardio Bunny PowerPixie's Avatar
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    Congrats on setting up a new log here...

    Yay! for your new adventure!
    There is no Try. Do. Or Do Not.

  20. #20
    M&S Elite Member robsorangegym's Avatar
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    Good luck Shannon!
    "Success is not finalÖ..failure is not fatalÖ..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  21. #21
    Frequent Poster Got2squat's Avatar
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    Look forward to seeing your progress. Good luck...I'm betting this will go well for you. I know you have built a lot of muscle with your training up to this point....based on the weights you can do, pullups, etc. I'm sure this venture will reveal all that muscle tone.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  22. #22
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by Frither81 View Post
    Seems like he keeps up with latest articles and going to seminars and stff.. I trust his guidence.
    Talked to him today, he is excited to work with you and see your progress as you lean down.
    He does attend multiple workshops/seminars but due to his schedule/client base that permits much of his travel time.
    Your in good hands.
    Team ScoobyPrep

  23. #23
    Dark Meat dday39's Avatar
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    wtf, no pics?
    this is a great opportunity to showcase your hard work and your coach's guidance.

  24. #24
    *oven squatter* Frither81's Avatar
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    Quote Originally Posted by PowerPixie View Post
    Congrats on setting up a new log here...

    Yay! for your new adventure!
    Thanks Pixie! I'm super excited!!!

    Quote Originally Posted by robsorangegym View Post
    Good luck Shannon!
    Thanks Rob!!!

    Quote Originally Posted by Got2squat View Post
    Look forward to seeing your progress. Good luck...I'm betting this will go well for you. I know you have built a lot of muscle with your training up to this point....based on the weights you can do, pullups, etc. I'm sure this venture will reveal all that muscle tone.
    Thank you. I've worked really hard the last 2 years so I'm really, really excited for it to finally show. I'm really glad that I didn't jump into a show right away, and stuck to getting a good foundation first. All of you guys have been some great support here.
    Quote Originally Posted by LayzieBone085 View Post
    Talked to him today, he is excited to work with you and see your progress as you lean down.
    He does attend multiple workshops/seminars but due to his schedule/client base that permits much of his travel time.
    Your in good hands.
    LOL yay! I think he's great. Wonder if he'll check out my log. LOL

    Quote Originally Posted by dday39 View Post
    wtf, no pics?
    this is a great opportunity to showcase your hard work and your coach's guidance.
    there it is! hahahah.. I think as I lean down, I'll post some before and after pics..

  25. #25
    Gainz Train Conductor Squatzilla's Avatar
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    Subbed the fukkk up... & goodluck on this quest for aesthestics luv!
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg Ė 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg Ė 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

 

 

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