7 Weeks Out From NPC Bikini Nationals

          This week has been a huge success.  Actually the past two weeks have been going very well.  I have dropped body fat and increased muscle while giving it my all during my last week of strength training.  Yesterday I was able to knock out continuous reps of full hang pullups like a boss!  I am
happy with my strength gains but starting Monday I must switch gears back over to pure fat loss.

          My nutrition will stay the same for the next week or so but I will increase my cardio sessions and change my weight training to less weight and more reps and supersets.  I will miss my heavy lifting!

          I have NO wiggle room so I must stay on track and focused.  I was happy with this mornings updates but I know that my stubborn area is my lower body (thighs) and I need to take advantage of every single workout and not slip up in the kitchen if I want to tighten them up.

         Below I have my measurements from the past 3 weeks as well as this past weeks training schedule.

Cardio:
Mon-Sat AM fasted Cardio for 30-45 minutes.  I do moderate intensity intervals on a treadmill or Cybex arch trainer.  After each cardio session I spend for 5-10 minutes to practice my posing.  I am need of new shoes for sure!

Hitting the Weights (Last week of strength...sad face)

Monday-
Snatch From Floor 50% of 1RM (1x3), 75%(1x3), 80% (1x2), and 85% (4x1)
Hang Clean & Jerk 55%(1x3), 65% (4x2)
Back Squat:Wt. Vertical Jump:BW Vertical Jump 55%(1x5):2:2, 65%(1x5):2:2, 75% (1x3):2:2, 85% (3x2):2:2
Hamstring Curls 3x6
DB Military Press 4x6
Bicep Curl 21's x3 Sets (7 top half, 7 bottom half, and 7 full curl)
Back Hypers 2x20

Tuesday-
Pause Bench Press 55%(1x6), 65% (7x3)
4x2 BW Dead hang Pull Ups
DB Bench Press 1x10 HEAVY (35lb DBs)
Skull Crushers x3 sets Triple Drop Set
3x10 Reverse Fly
3x12 Seated Calf Raise

Wednesday- OFF
Thursday-
Clean From Floor 50% (1x3), 60%(1x3), 70%(1x3), 80% (2x2), 70% (1x3)
Superset
BW Single Leg High Bridge Glute Lifts 4x10 per leg
Snatch 85%(1x4), 95% (2x3), 80% (1x4)
BB Glute Bridges 4x10
Upright Row:Lateral Raise 4x6:6
Step Ups 5x2 each leg. 45lb dumbbells
RDL 5x4
Superset
Straight BB Curl 4x6

Friday-
Push Jerk 50% (1x4), 60%(1x4), 70%(1x4), 80%(3x3)
Bench Press 55%(1x6), 65%(1x5), 75%(1x3), 85%(1x2), 95%(3x1), 80%(1x6)
Reverse Grip Pulldown 5x4
DB Pec Fly 3x6
DB Row 3x6
Close Grip Bench Press 2x6
1x4 Dead Hang Full Pull Ups
DB Side Kicks 6x6
Back Hypers 4x6
Standing calf raises 6x12

         That wraps up my final week of strength.  Throughout the 4 weeks of strength I followed a weight lifting max percentage chart.  This chart helped me to determine what weight to start with and what to work up to.  It is a very helpful guidance tool while tracking strength goals.

          For the rest of my prep you will see a big difference in my weight training protocol as far as cadence (speed of each set), reps, and supersets.  I will also be training a 5 day split verses 4 and will continue to do cardio for 45 minutes every morning Monday-Saturday.

Now for motivation... Check out my progress so far!!!

Week 1:  9/7/2012 at 137.50 pounds. 
Body Fat: 17.82% Lean Mass: 112.99 lbs Fat Mass: 24.51 lbs . That is 1.39% down with a -1 pound difference. I gained .88 lb of muscle and down .18lb of fat mass.

 Week 2: 9/13/12 I weighed in at 135.70
Body fat: 16.22% Lean Mass 113.69 lbs Fat Mass: 22.01 lbs.. Down 1.61% Body fat
Down 1.80 lbs with a .70lb increase in muscle mass and 2.50lb decrease in fat!

Week 3: 9/22/2012 I weighed in at 135.0
Body fat: 15.68% Lean Mass: 113.84 Fat Mass: 21.16 Down .54% Body fat. Down .70lbs. Up .15lb of lean muscle and down .85lb of fat.

          My goal is to compete as lean and as tight as possible with only 7 more weeks of prep.  I have competed in the past as low as 10.4% body fat and around 124 lbs.  I have gained muscle since then so I think my competition weight will be higher but I still hope to be between 10-11 % body fat the day of the show.  Next week I hope to see the 14% range and break the 135 lb mark.

          Today I will be getting a membership at Sam's Club and spending some quality time with my husband in the kitchen prepping for this upcoming week! 


Enjoy your day!

XOXO,
Abby

To read more check out:

"NPC Bikini Nationals Experience"

"3 Weeks Out From Nationals...What Am I Eating?"

"5 Weeks Out From NPC Bikini Nationals"

"Update On Progress For NPC Bikini Nationals"

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