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2014 Contest Prep

I have decided to compete in the bikini division of the 2014 NPC Natural Western USA show on 3/21/14. 

 I am 10 weeks out & will be starting my contest prep tomorrow, Monday, 1/6/14.  

Below are my workout & carb cycle schedules & the supplements I will be using.

Workouts

Day 1

Shoulders & HIIT Cardio

Barbell Military Press 5x5

Standing DB Press 4x12, 10, 10, 8 increase the weight with each decrease in rep range

DB Lateral Raises

• 2x45 (light)
• 15 pulsing reps at the top
• 15 reps at the bottom
• 5 regular reps
• 5 reps with 2 second hold at the top and slow all the way down
• 5 regular reps
• 3x10, 8, 6

Barbell Front Raise 3x15

Horizontal Shrugs 3x15

Day 2

Legs & Steady State Cardio

Barbell Back Squat 5x5

Step Ups 5x5 each leg

Forward Lunge 4x10 each leg

Reverse Lunge 4x10 each leg

Deadlifts 5x5

Day 3

Back & HIIT Cardio

Wide Grip Lat Pulldown 4x12, 10, 10, 8

Close Grip Underhand Lat Pulldown 4xfailure with same weight as wide grip pulldowns

1-Arm DB Rows 4x12, 12, 10, 10

Seated Rows

Drop sets: Drop the weight when you decrease rep range

• 12, 10, 8, 6
• 10, 8, 6, 4
• 10, 8, 6, 4
• 8, 6, 4, 2

Wide Grip Pull Ups 4xfailure

Day 4

Arms & Steady State Cardio

Close Grip Pull Ups 4xfailure

Close Grip Push Ups 4xfailure

Barbell Curls 4x15, 12, 10, 8

Dips 4xfailure

EZ Bar Curls 4x28

• 7 full reps
• 7 bottom to middle
• 7 middle to top
• 7 full reps

EZ Bar Skull Crushers 4xfailure using the same weight as curls

DB Hammer Curls 4x15, 12, 10, 8

DB Overhead Tricep Extensions 4xfailure using the same weight as curls

Day 5

Legs

Seated Leg Extensions 2x30

Leg Press 2x30

Lying Leg Curls 2x30

Squats 2x30

Calf Raises 2x30

30 Walking Lunges

Day 6

Total Body HIIT & Steady State Cardio

Day 7

Rest

Carb Cycle

January 6, 2014 to February 2, 2014

Monday 200g

Tuesday 150g

Wednesday 100g

Thursday & Friday 75g

Saturday & Sunday 50g

Supplements

Cardio Igniter by Top Secret Nutrition pre-cardio

Animal Rage by Universal Nutrition pre-lifting

Essential AmiN.O. Energy by Optimum Nutrition pre-total body workouts