Louise's Journal towards the IFBB World Championships - Italy 2009

ElfinTan


Loving this journal!

How much does your training change in a run up to a comp?

Thanks Tan!
 
The biggest change for me when preparing to do a competion is my change in cardio. To be honest I do minimal cardio in the off season.. I do enough to keep me healthy! But I don't really enjoy it much at all. I do however maintain a strict diet during the off season, as well as when I compete.. so when I start dieting the changes in my diet aren't major. I eat most of the same foods, just in smaller quantities.
 
My cardio pre contest increases dramatically from what I do in the off season!
 
I structure my weight training sessions more during my contest prep as well. I always go to the gym with an objective of what my session should achieve.. I try not to do it by guess work, as I like to be prepared! I will go to the gym with an idea of what exercises i'm going to do, and what intensity i'll be working at etc.
This year my leg training has changed slightly compared to last year.. I'm actually training my legs heavier as they were starting to lean up too early. So not too much crazy leg training until i'm about a month out from the show now. Phew!
 

So does your rep range and training split stay the same/similar!

Hmm.. well I do alter my training split in order to concentrate on my weaker areas.. for example this year glutes has been my main focus, so i've planned my competition training to focus on that. I always train it at the beginning of my training week when i'm feeling fresh after my day off weight training!

To be honest I always plan my whole contest prep in advance however as these things go it doesn't always go to plan! Like I mentioned with my leg training.. I would normally lower the weights so i'm merely squatting with the olympic bar.. maybe just 5kg either side - and rep out 15-20 reps. However my plan has changed now because my quads are leaning up too fast...

So I guess I do lower my weights, increase the rep range. :)

Its great to see a woman on MT showing the ladys how things are done and an insite to a women getting ready for a show.
More pics the wifes out   
Top show Daz

Thanks Lou!!!x

You certainly do look fab for so far out of the show!!

Hope you gave Fi a tough time

Ah I have Fi coming down tonight!
 
I will try and take some pictures of us training together, thats if Fi doesn't mind :-)
 
I'm gonna mix it up tonight, and I can't wait!!!!! I hope Fi enjoys herself! I will report back later :D
 
I am also going to get Fi to try my Liquid Fury from Extreme Nutrition - that'll surely get her pumped for training haha Actually I did a magazine shoot on Tuesday and decided to take it before hand... Didn't realise quite how well it would work. I was sweating all through the shoot - i'm going to have a shiney forehead in all the pictures now LOL.
 
Laterz xx
 
 

EEeek, I'm nervous now!
The one week I manage not to log onto MT at all and I'm riding on the waves of Lou's fame, tee hee.
Wot the hell, photos will be posted, but no mean comments on my solar eclipse size ass compared to Lou's leanness
Here we go...........
xx

Had a pretty cool workout with Fi
 
Attached a pic of us at the end heh.
 
 

Attached Image(s)

Here's a pic.

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Glad you ladies had a good time !

Fi, you're looking very different lady ! Can see a big difference there

Lou... that last pic .. holy mother of god ! HOW LEAN ?! Good lord ! hehe! Can't wait to see pics of you on stage... you're going to kick some Italian butt !

I shall let Fi report back lol ;-)

I think the squats we did were pretty harsh to be honest!

Ah thanks mate, i'm getting there. My abs always come first though lol. Gotta get my legs there yet lol x

Awe, thnx Welshy!
Yes, we did a LOT of squats!
Thank you again to Lou, and Mark, for having me over to train, VERY much enjoyed it.
Will have to save more detailed update for Sun I'm afraid late for team volunteering day out, l8erz!
xx

Loving the abs!!!

Liquid fury never affected me like that, might have to give it another go!! Love the krealkyn caps though.

Thanks Kitty!
 
I find Liquid Fury fantastic! I think it's one of my favourite products from Extreme. I think i've managed to get a large portion of the gym members using it too lol! It gives you such a pump on!
 
So i'll give you all a bit of an update :)

As I mentioned in my previous posts I won't be changing my leg work out until 4 weeks out now, but my upper body work outs will continue to stay the same. I'm actually seeing my coach before 4 weeks out so I will see whether she wants me to make any changes which I haven't picked up on (or my partner hasn't picked up on).. I'm confident everything is coming together well - but you guys know what its like!! hard to trust your own judgement lol! Kim is VERY straight - she will tell me what bodyparts aren't there yet.
 
Right now i'm nearing show condition so i'll be ready a few weeks early. I don't really mind this because I was ready early last year too. It gives me a few weeks in which to tweak things if required. I'm weighing 9.8 stone - so I have a few pounds of fat to loose yet.

My cardio remains the same for now :-)

Tonight I have trained glutes.. I did weighted walking lunges, wide stance squats and a variety of kick back exercises! Along with another 25 minutes on the stepper. I actually felt as though I was in the gym for an eternity tonight....!

I hope everyone elses prep is going really well.. It's 6 weeks until the Brits and the worlds, and these next few weeks will become tough. Not long to go though until we can all eat some nice food again!

hififi


Awe, thnx Welshy!
Yes, we did a LOT of squats!
Thank you again to Lou, and Mark, for having me over to train, VERY much enjoyed it.
Will have to save more detailed update for Sun I'm afraid late for team volunteering day out, l8erz!
xx

Pleasure to have you Fi ! It was fun training hun! x Feel free to come down... even if it's just to use the single leg, standing hamstring curl that you loved so much lol

I am exhausted.

Lou


I am exhausted.

any reason, or just diet and training taking their toll?  few early nights needed maybe!

Yeah - just diet getting hard now, and every long days! I get up about 5.30am and go to bed about 10pm. Can't go to bed much earlier than that because I don't get in until 8-9pm normally lol x

Lou


I am exhausted.

*hugs*

I'm sure there's a virus going around, I feel like crap at the moment and have zero energy, Desmo's Dad is the same and so are 2 girls in work.

Hope you feel better soon hun x