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Change in Program and Progress

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Elsa
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2008/05/18 12:56:01 (permalink)
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Change in Program and Progress

Hi everyone

I just started thinking about what my next step in preparation should be. My destination is- compete in figure next year! (giving myself 12 months).

From working on a 4 split program I went back to a full-body workout 3 times a week and opting cardio. Aiming then to cut BF% while increasing overall strength. I'm now going into 3rd week out of 6, and it's all going according to plans

What should my next step be after that?
I've been thinking that once I've gotten my weight down to +/- 137 lbs? (I am just under 5"4). I want to continue to build lean musclemass and shaping each muscle group. I want big, round, feminine muscles when I go on stage I think Caroline Lam from Norway who got 2nd place in BodyFitness last year looked great. I wouldn't mind a similar look, though I know it'll prob take me more than a year I will try my best

I thought after week 6 I could drop my morning cardio but keep the 4 times intense cardio a week and change my weight training.
What split program would you recommend at this stage? I was thinking going back to a 4 split but is that too soon? And if so, how should it look like?

#1

9 Replies Related Threads

    kitty
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    RE: Change in Program and Progress 2008/05/19 07:59:54 (permalink)
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    I'd get back onto your split and if a 4 day suits you then fine. Keep some cardio in to keep the bf levels down
    #2
    gingernut
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    RE: Change in Program and Progress 2008/05/19 13:21:53 (permalink)
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    I am thinking about competing some time, maybe towards the end of the year. 3 Months ago I was 138lbs (also 5'4") of binge drinking alcoholic, losing strength, muscle and gaining a cider belly fast. Started training at my rehab - they had a makeshift gym and were very open minded about exercise so allowed me to start running outside....I started lifting 4 days into the detox - full body, 1 exercise per body part. I alternated cardio and weights days until I left. Since then I have used full bodies to get strength up (was desperate to get to a split again!), increased running with a bit of cycling to 3-4 days cardio. Moved onto 4 day split 3 weeks ago.

    The whole point of my twitter? Well I too am itching to get the cardio and it's so tempting to start getting panicky but can see with what I am already doing (4 days weights w/4 30-40 min cardio sessions a week, and one of those is just 25 mins inc sprints) with no booze and not getting hung up about diet too much is giving me good results. It's slow though but I think at this point no reason to get burned out and it's a good opportunity to build some quality muscle before the serious dieting starts.

    Going back to the split with a long cardio day, and a couple of shorter sessions on some weight training days should do it.
    #3
    Elsa
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    RE: Change in Program and Progress 2008/05/19 15:59:01 (permalink)
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    I'm feeling confident that I've built up overall a good strong base.
    Kitty: So after 4-6 more weeks I can change it to a 4-split again, and thats no "rushing things"....? cause that's my concern. That I'll overdo things too soon and ruing things once it needs to get alot more serious early next year...

    as you're saying Gingernut, BF% will continue to drop as long as I keep my weight training up, and that is what I'm hoping for. To maintain a weight no higher than 135-7 lbs but still drop BF% as musclemass continues to grow....

    A split that I'm thinking to start off with is like this:

    1) Chest + Triceps

    2) Shoulders + Abs

    3) Legs

    4) Back + Biceps

    Plan is then to do about 2-3 compound + 1-2 isolated exerciser on larger muscle groups
    and 1 compound + 1 isolated exercise on the smaller groups
    All with about 2-3 set @ 6-10 reps

    Cardio will be 2 Spinning sessions a week + 1 HIIT(20-30 min) + 1 HIT (20 min).

    Does this sound like a workout plan I can stick to until I get close to the competition, or should I change it more periodically?
    Sorry for nagging.... I just want to do things right

    #4
    gingernut
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    RE: Change in Program and Progress 2008/05/19 17:08:58 (permalink)
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    Looks good to me - it's surprising the change consistent but steady training brings without killing yourself. Good compound moves to build your base too. Perhaps move up to 4 sets, I use the pyramid down technique to increase my strength - once again really being slow to add the weight since I think if you can make the changes/reach goals without killing yourself yet then that's got to be good!
    #5
    Elsa
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    RE: Change in Program and Progress 2008/05/19 20:13:52 (permalink)
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    Cheers for the reply :) And sorry for being so egocentric hehe... I was in a hurry earlier on, and that gives me a tunnel vision.
    You said that you were on rehab only 3 months ago and are already thinking of competing later this year? That's amazing and truly something to be really proud of

    Which competition are you aiming for at the end of the year?
    #6
    gingernut
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    RE: Change in Program and Progress 2008/05/19 22:15:05 (permalink)
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    I don't really know yet - for me right now it's literally a day at a time. I am just going to see how I go - if I get into reasonable shape without going over board I may just be able to tweak myself into a competition standard condition. Trouble is I know hunger and tiredness are my triggers for cravings so I have to be very careful. I also have problems with sweet things at the moment - my body wants sugar and sometimes I just have to make sure I am over fed because I figure making myself more comfortable with food has got to be better than booze!

    #7
    Elsa
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    RE: Change in Program and Progress 2008/05/20 17:34:55 (permalink)
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    Sounds sensible to me. Good for you
    Sweets are my week spot! I have to have some chocolate every day. I can't have it in the house, as it will sneak its way in to my diet. I'm just thinking as long as it doesn't go overboard and my weight keeps going down I'll be ok for now.
    I've decided to cut out alcohol completely until I've finished the competition next year. Been to a couple of parties already and not had a single drink. I've learned that I can have a good time at parties and be completely sober so you're not alone in Soberland

    Anyway... I can't wait to get back to split programs. Opens up for more variety in the week... Getting bored with full body program, but gotta stick to it a few more weeks... I am at the moment using pyramid technique you mentioned to add strength. Doing 3 sets of 6-8-10 reps. It's working really good, and gaining strength on a weekly basis

    post edited by Elsa - 2008/05/20 17:40:13
    #8
    ElfinTan
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    RE: Change in Program and Progress 2008/05/20 20:07:03 (permalink)
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    Routing for you Gingernut x
    #9
    flick161
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    RE: Change in Program and Progress 2008/05/22 14:32:31 (permalink)
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    Good for you Elsa cutting out the booze It takes a lot but you'll get results much faster... I really don't miss it now and often wonder whether I would go back to it post-comp apart from the ritualistic obliteration, that only having a bottle of wine instead of three, takes anyway...
    #10
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