Week 7 of My First Bikini Competition Prep

          My body fat is down!  I am currently at 17.45%,  last week I was 17.61%. The bad news is that I burned not only fat but also muscle.  I am guessing this happened because I increased my cardio workouts without modifying my food intake.  So as of yesterday I increased my protein intake so now I am eating about 1900 calories per day. Next week will be my last week of power and building strength so we will see how this effects my muscle growth and body fat %. After next week I will be increasing my cardio and my workouts will consist of more circuit style training and more emphasis on shedding fat and maintaining my strength. My goal is to compete on April 23rd  with around 10-12% body fat.  My progress is right on track. I am a 1/3 of the way from the competition and 1/3 of the way down in body fat.

          I signed up for a figure competition 4 hour seminar in Spokane on Jan 30th. I will have the opportunity to meet IFBB Fitness Pro Tanji Johnson who will be sharing great information for amateurs like me to be better prepared.  I am glad that this came up because I am really nervous about posing.  You can check out more information on Tanji Johnson and her program, Save Fitness at savefitness.com

          So here are my measurements and workouts from last week:


Measurements:
Weight 129.6 Bodyfat%: 17.45%
Chest:13 3/4", Waist: 27 3/8", Arm: 11 3/8", Forearm: 9 3/4", Hips:36 7/8", Thigh: 21 1/2", and Calf: 13 7/8"
Workouts:

Mon: Legs:
Super Set: Barbell Jerks and Vertical Jumps: 1x5:5 (65lbs), 1x4:5(75lbs), 1x3:5(95 lbs), 1x3:4(100lb), 1x2:4(105lbs)
Assisted Pistols:5x5 (my right leg is much weaker so I need more assistance with the TRX. I was able to 5x5 on my left side with little to no assistance from Danny)
Barbell Front Squats: 2x8(75lbs), 2x6(1x85lb, 1x95lb)
Barbell Walking Lunges: 8x10 per side: 60,70,75 lbs
Hindu Squats:1x50
Donkey Calf Raises: 3x12 w/ Danny on my back for weight (195lbs)
Concentrated Calf Raises: 2x10
Cardio: 1 hour of Ashtanga Yoga in the evening

Tues: Shoulders:
Super Set: Barbell Snatches: Step-Up Jumps: 2x4:5(55lbs), 2x3:1x51x4(60 lbs), 1x2:4(65lbs)
Max KB Press Ladder: 2xMax- 1x5 per side pyramid w/35lb and 1x2per side w/ 44lb
Barbell Up Right Rows: 2x12, (20lbs, 30lbs,) 1x10(40lbs)
Superset: Side Raises: Bent Over Raises: 3x12:12 (10lbs)
Max Set of Box Raises: 1x10 5lbs
Cardio: Tabata 16 minutes 20:10
Burpees, Suicides, Bikes, and Mountain Climbers
Yoga: 1.15 hours of Ashtanga in evening

Wed: OFF RECOVERY- 15 minutes of Yoga

Thurs: Back, Bi's and Cardio:
Superset of Double KB Cleans: Double KB Swings: Broad Jumps: 1x5:8:6 (35lb), 1x5:6:6 (44lb), 1x4:6:5 (44lb), 1x5:4:4 (44lb clean, 53lb swings), 2x2Cleans with 53 single
Deadlifts: 5x3 (3x135lb, 1x145lb, 1x155lb)
Pull Ups Max: 1x2, 2x3 1x 3 focus on negative (going slow on the way down)
Supported Rows: 3x10
Shrugs: 3x10
Alt. Db Curls: 3x10
Cardio: 30 minutes of interval training on Spin and 15 minutes on cardio

Fri: Chest, Tri's,and abs:
Superset of Close incline Pushups to clap pushups: 3x8:4
Bench Press: 2x12 (55lb, 65lb), 1x8(85lb)
DB Flys: 1x12 (1olbs), 1x10 (20lbs), 1x8(25lbs)
Slow Pushups: 1x4
Bench Dips:3x12 (BW, 5, 10lb added)
Bar Rotations: 3x16 (bar, bar+5, bar+10)
Decline sit-ups) 3x15
10 Minutes of cardio at end: 6 minute Alt TGU and 4 minute jump rope
Evening Cardio- Tabata: 5 minute warm-up and cool down jump roping
Squat Thrusters:split jump lunges: Burpees: and Pushups-Killer!

Sat: OFF RECOVER

Sun: No VO2 training due to bad wrist. I did a Tabata instead doing only ketttlebell swings and it was awesome. 5 minute jump rope warm up 16 minutes of 20:10 swinging with 1-3 Tabata's using the 44lb and the last one going down to the 35lb to bust out extra reps. I finished strong doing 2 super sets of med ball toe touches and Russian twists.

XOXO,

Abby