Competition Prep - End Of Week Four

So I am closing in on week four's weigh in. Things are going pretty darn well. I just ordered my posing suit today and that's pretty exciting. Still can't decide whether I should compete in figure or physique but I just read the entry form again and I can actually enter both divisions which isn't a bad idea. Then I can see where I score higher and it will steer me in the right direction for future shows.

Here's my training schedule for this past week:



September 25, 2012 Tuesday

Tabatas on the treadmill

Clean and press 5X8 35lbs

3X
Side lateral raises X8 followed by rear lateral raises X8 10lbs

Eagle crunch 3X20



September 26, 2012 Wednesday

Regular run on treadmill

Incline bench press 5X8 75lbs

Crossover flyes 3X12 15's

Regular flyes 3X8 20's

Single side over head extension 3X10/s 15lbs

French press 3X10 25lbs

Dips 3X12

Bicycle X20/double crunch X3 -3X on bench

Second workout:
6:00pm - power walk 10 stellar hill repeats. This is a VERY steep hill near my house.



September 27, 2012 Thursday

30 minutes bike

Hanging row on Smith machine, 5th rung 5X8

1 arm BB 3X8/s 30lbs

Incline bicep curls 4X6-8 15lbs
*hard today

EZ bar curl, narrow grip 4X8-10 30lbs

Kick up and out on bench X10/double crunch X10 - 3X

*Triceps a little sore from yesterday's workout



September 28, 2012 Friday
(Very tired today)

30 minutes at soccer field sprinting the short end and jogging the long end

Shoulder press tabata with 10's - was super hard, had to stop often

Suitcase lifts 3X8/s 30lb BB

Wide grip upright row Olympic bar plus 10 4X8-10

Rotator cuff with cable 3X10/s

Scissor twists on bench 3X10(20)



September 29, 2012 Saturday

45 minutes on bike

Heels up on bench bridge single leg hamstrings 4X10/s

Disc quads X10/s
Figure 8 in plank for abs X10

Feet on wall stability ball crunches 3X15



September 30, 2012 Sunday

Bike for 20 minutes

Bench press 5X8 75lbs

Incline flyes 3X10

GTS pull ups 3X10 6th rung

Hanging row 3X10 on rung 11
Modified teaser 3X15

Second workout:
6:00 - ran around golf course and did surges up Cheasty (hill near my house)

Below are the two latest photos.