we both know she needs more muscle tissue, but here is the start

btw - 4 kids

here is another one

Training basics are as follows

2 leg sessions/week - 1 volume based combined with back/ 1 heavier combined with trunk & arms

1 or 2 plyometric sessions

1 day chest/back

1 day shoulder arms

there are a few variables but that is a general outline

for example today

Squat 15/10/8/6/12
Leg Press 12/12/12/8/12 (an inverted check mark with weight used)
Narrow Squat heels elevated 15/15

Dumbell Row & seated row combo 4x through - 12-15 range in each
Close-grip pull downs 5 sets 10-15 reps
double dumbell row "pump reps"


Nutrition

6 a.m. 8 grams BCAA
7 a.m. 50 grams pro / 30 grams carb / 20 grams fat
9 a.m. 50 gram whey pro
12 noon 40 grams pro / 20 grams fat / 10 grams carbs
3 p.m. 20 grams pro / 10 grams fat / 5 grams carbs
6 p.m. 40 grams pro / 10 grams fat / 5 grams carbs
8 p.m. 20 grams pro / 50 grms fat / 5 grms carbs
10 p.m. 4 grams BCAA

other supps creatine & fish oil

4 kids!!!!!!!! Wow! She looks awesome! Is she going to get on here and journal as well? This site was a great encouragement and resource for me during my comps. Prep is tough, and when you got a family to take care of, and other obligation, every little bit of encouragement helps :)

Wish I had her abs!!!

I will be honest and say that my very first comp was definitely a learning experience because I needed more muscle too and looking back I wish i had waited. But everyone is different and she has more than I did the first time I stepped on stage. Its a step by step process and Wow! she's already in amazing shape. I'm looking forward to following along. :)

thanks much... I'll encourage her to overcome her allergy to computers & post

in the mean time I'll post up what I can

friday's training preview

5 X 5 Squat (not counting warm up sets)

Leg Press/Leg Ext Combo 12 - 20 rep range on each 4 -5 working sets

GHR Leg curl combo - 30 sec hold on GHR>12-15 reps on leg curl 4-5 working sets

(shoulders)
"pyramid" style dumbell shoulder Press - 10/10, 8/8, 6/6, 10/10

Barbell Complex Press/Row/Shrug directly into dumbell side raise, 3 times through

will post pics tomorrow

What show is she doing?

November 5th, 2011
Midwest Ironman Figure & Fitness
Chicago, IL

&

November 12, 2011
Natural Mid-State Classic Figure & Novice
Rockford, IL

post workout 9-16-11 side

post workout 9-16-11 front

starting to pop little better... finishing up arms

after workout 9-19-11

switched up training to basically allow 2 days/week for everything

chest/back
legs/shoulders/arms
chest/back
arms/plyos
legs/shoulders


Rapid Pace leg session, just above ZERO rest
squat 15/15/12/8/8 - all sets between 120 & 140 lbs.
leg press > leg curl 15>12 5 times through weight between 250 & 350
squat 100 lbs close stnce for mega reps did not count

Protein Pancake & water

Seated barbell press > straight bar curl 10 sets of 10 65 & 60 lbs
battling ropes combined with dumbell side raises did not count reps
random medley of dips cable triceps & dumbell curl to finish

50 grms whey

Back and chest 9-21-11

rack deadlift>standing rope rows>slight decline barbell press, 10 reps each exercise - 8 sets

wide pulldowns to front>slight incline dumbell - 6 sets reps varied fro 8-20

10 carbs/10 pro/4 fat rest 5 min

seated cable row>barbell incline 10 reps each, 8 times through
4 sets continuous dumbell row

30 grams whey

just another pic

Back after training 9-21-11

A little posing practice

Other side... meeting with her posing coach tonight I'll see if she can get a couple pics in suit

Did a combo of 45 degree Leg Presses/Leg Extensions/Partial Leg Curls/Vertical Leg Presses

5 or 6 times through with varying weight & reps

"heavy" relative term at the time squats, couple sets of 180 x 5 before nusea got too intense

protein pancake, rest 5, then light shoulder pump variety of dumbell presses & raises

9-26-11

Pic did not load

9-26-11

9-26-11 post workout
Leg & shoulder combo

Pic

legs end of workout

another leg/shoulder combo day

squat x8>leg ext x20 como - 5 sets
leg presses 4 x 15

seat shoulder barbell 15,10,8,6,2,10
heavy side raises15>upright rows15>wide battling rope - 4 x's through