Coached Contest Prep Log

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Coached Contest Prep Log

9/5/16--Today I began contest prep with a hired coach. This log will contain information regarding the entire process. I am in a bulking phased cycle at present. March 25, 2017 is my next competition.

He had me train legs today. His method included increased TUT, which I have never incorporated. Needless to say, I was sweating bullets and nauseated before I completed my first set. The front squats are a challenge for my shoulders.  All in all, the workout was OUTSTANDING.

Current weight 155 pounds. Body fat 10.1%. He says my stage weight will be between 126-132 pounds. Omg, I was 135 lbs at first show and 9%BF. He says I am 9-10weeks out from being show ready right now. So, I have really done the hard work. Why am I getting a coach then, you ask? BECAUSE I WANT FIRST PLACE! He will tighten up my shot grip! He will pose me! He will push me harder than I push myself and hold me accountable! 

My diet for the week is also a new for me as he said I eat too clean. LOL.  I am to eat 5 meals daily with an optional 6th meal.  It consists of 90/10 ground beef, turkey or chicken primarily. My 5th meal can contain grass fed beef, ribeye,salmon, chicken thighs or pork tenderloin. My meats are in 6 or 8 ounces.  Jasmine or white rice, red or white potatoes or sweet potatoes (gluten free), these things are in portions of 3 or 8 oz depending on which meal I'm eating. I can have a green vegetable of my choice. Lots of supps: ALA, CLA, l-carnitine, l-glutamine, ZMA, chromium piccolinate, multivitamin, fish oil, coconut oil and a fat burner of my choice. This meal plan he says is trial and error. He wants to see my body's response. He may carb cycle me next week to see response as well.

I will train with the coach 3 times this week. Tuesday, Thursday and Saturday. I will pin TNE OR BASE prior to those workouts. 

I am going to take photos weekly for progress sake. I will not glue myself to that darn scale either. It is what it is. We are going to make it do what it does! 

 

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9/7/16- First in person

9/7/16- First in person training session. We trained chest and biceps with supersets, well, I did. Pinned base prior, and the pumps were so insane! My arms were so full and beautifully tired. By the end if the workout, I WAS DRY HEAVING IN THE BATHROOM! TEARS IN MY EYES, THE WHOLE NINE YARDS! My diet has to be adjusted as I am having hypoglycemic sides. It was a great experience.

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LOVE IT!!! This is going to

LOVE IT!!! This is going to be interesting  :) This is definitely some next level stuff for me. Damn, this is going to be interesting! oops already said that.... I'll be following this log. Get it girl!

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Its quite

The opposite of my training style. Im confident that I made the right choice in getting a coach because he is already taking me to a new level in less than a week! Stay tuned!! This savage body of work is in progress!!!!

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I'm curious as to what the

I'm curious as to what the keg workout routine looks like. Did he have you do paused sets, or short rest duration, or both? I'm always looking to expand :)

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This is the first leg workout for the week, my next leg day is tomorrow
Leg Extension
5 sets    10,10,12,15,15
1. Lying leg curls
5 sets 10,10,12,15,15
Rest pause every rep for 2 seconds
2. Hack Squats
5sets   10,10,10,10,10
Make sure to go parallel
2.Reverse hack squat
5 sets 10,10,10,10,10
As soon as you rack it from facing forward on the Hack, NO rest immediately turn and do reverse
3.  Leg Press
4sets  8,8,8,8
1 ½ reps (All the way up, all the way down, 1/2 way up, back down, back to the top = 1 rep) 
4.   DB -- Straight leg deadlifts
4 sets   10,10,8,8
4.Glute Bridge
4 sets  10,10,10,10
Contract  for 2 full seconds every rep
5. Seated calf raises
3 sets  20,20,20
Every set has 3 drops  15,15,15
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I used some of the routines

I used some of the routines last night, hacks, drop set calf raises, and lying leg curls. Badass workout! Loved it!!!!! Thank you so much, i needed a change ♡

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I'm glad

You enjoyed it! It definitely was a change for me. I will post my others in case you want to give them a try!

 I prefer leg press over hack squats, over squats period for quad development. I turn my toes inward or outward to change the target area of the muscle, I do same on leg extension. Try it, look at your quads while doing it, beautiful. 

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I like playing with foot

I like playing with foot position too.  On leg extensions, I find that if I turn my feet outward I can focus on the VM, at least I can achieve mind-muscle connection that way. On leg press, I like to use the one that has a two position sled, load it with about 200 lbs and do 20 reps in 6 foot positions consecutively (lower part: narrow-parallel; narrow-turnout; wide parallel; wide turnout. Upper position: narrow-parallel; narrow-turnout; wide-parallel; wide-turnout) . Sometimes I use this as a finisher for a good burn, though I can only do one complete set of 120 reps. That hacksquat super set was just amazing, was sweating bullets, and once completed I was having the most amazing rush, everything looked sparkly, and I saw everyone as being their best, pure fucking magic! It amazes me that only some of us "get it" ;)

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I did it too...had me

I did it too...had me sweating like there was no tomorrow.  Sweet of you Calm to share your workouts...I need to change things up a bit

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That's a brutal training

That's a brutal training session, and not something I would let someone natty do. Does he know you're on gear?

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Thanks Calm for sharing, i

Thanks Calm for sharing, i will DEFINITELY,  utilize this plan today, hams and calves this evening. Might have to throw in extra quads (already worked them this week, but fuck it, hit em again!) Looks damn brutal! 

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Following

Following along to see what your prep is like. Having a coach is invaluable. Put as much effort into him as he puts into you (assuming he's giving you what you need - and if not, wrong coach), and your client/coach relationship will blossom. I'm saying this from the limited experience perspective I have from currently being in prep for a natural show and having recently made a few big decisions with my own coach. It's like anything else. We get out of it what we put in. Good luck to you and nice diet!

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Keep rolling on this Calm. I

Keep rolling on this Calm. I am following with keen interest.

SEMPER FI

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Thanks you all

I'm rolling on! Training legs again today. I hope i can keep my food in me. I get so nauseated with the intense training...Stay tuned....

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What a woman.. Sure, things

What a woman.. Sure, things will get tough and you will get tired. That's when you lean on us, Vent it out and get back to the Champion that you already are...

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End

Of my first week using coached training. 9/10/16. I just got up and weighed, no I'm not bound to the scale, but I can tell a difference in the mirror... 152 pounds. I am getting prepared to meet with coach at noon. Just ate my four egg whites and 4oz of oatmeal. I am so sore from this one week of training his way. I have not felt this way in a long time. 

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Calm,

Calm,

This is awesome stuff. It is like waiting for the next episode in our favorite TV series. I am so excited for you!

Keep opening every door. The ones that you are not supposed to go through will be locked. ;)

SEMPER FI

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SF

I will proceed as planned... As success is inevitable!

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Try these
Shoulders
1.Side laterals  4   8,8,8,8
       Slight bend in the elbows
1. Straight arm side laterals  4   10,10,10,10
       Arm stay straight but the elbow is behind the hip
2. Shoulder press smith or machine 5   8,8,8,8,8
        Continuous motion
3. Partials 5   25,25,25,25,25
       Come up 1/3 of the way 1 second contraction
4.  Pre-set or curl bar reverse grip shoulder press hands should be outside shoulder width
             3  8,8,8
5.  Plate front raises  3   15,15,15
6. Barbell shrugs   4   10,10,8,8
       Hands inside or equal to shoulder width
 7.  DB shrugs  4sets 12 reps last rep each set  20 second holds
 
Back/Tricep
1.Bent over Barbell rows   5    10,8,8,8,6
    Set up different bar so after you finish your set you do a row and hold the position for 15-         20 seconds
2. Deadstop Rows 4  10,10,8,8
         In between the same hold as the other exercise
3. Full Range Pull-ups 5   10,10,10,10,10
      After each set iso hold for 30 seconds
3. Barbell skull crushers 5   15,12,10,10,15
     Done from the floor with a slightly under grip every set then drops to a set of 8 of  overhead DB extensions
4.  Close-grip pulldowns 4   8,8,8,8
5. Rope Tricep Ext.  4   10,10,10,10
      Every set has 3 drops  7,7,7
6. Romanian Deadlifts  4    12,10,8,21
    1 min and 30 sec rest   finish all deadlift set
 7. Bench dips 3   10,10,10
 
 
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Awesome shoulder workout!

Awesome shoulder workout!  Delts were painfully pumped, especially when the partials came into play. Next shoulder day, I'll include what i call DLB sets (got the routine from an fb post on dana linns page). I guess it's a giant set? Anyhow, you do 1, 2, 3, & 4 without rest. Do 3 sets. I shoot for 12,10, 8, mostly because its realistic. Hope this makes sense :)

1. barbell behind the neck standing press 

2. Barbell front press 

3. Upright row

4. Barbell front raise.

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Im right behind you, Sister!

Im right behind you, Sister!

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I wasnt paying much attention

I wasnt paying much attention at first ,because i didnt know how i felt about a coach....but im sewing he is expanding you to new levels ,   i also will be.follow ...

Questionand.im.sure this varies but the average cost of coach ??? Aill be watching now 

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Im paying $100 a month for

Im paying $100 a month for mine ....he lives in TN so he emails me workouts and eating plans each week.  I text him weight and photos every Monday morning. 
My husband kills me on the workout.....you know how Staff SGT Army MP's are...that are trained marathon runners......he yells like Im at basic training because he knows it pisses me off...gets some strange looks at PF (LOLOLOLOL). 

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Lol.   Good husband you got.,

Lol.   Good husband you got., and im impressed with the cost of.a coach ,.for.some reas9n i thought.the # was.higher , but now.that i know.it changed my perspective ,.a coach is defcently.work it 

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Typical coaches generally run

Typical coaches generally run $65-$75 per hour (hands on, in person) in my area. I do know of full service plans that are a flat fee and require a retainer. 

Online plans (not in person) generally run between $100-$250 per month. 

I really like what Calm is doing because she is reaping the benefits of an in person full service coach. I bet it is a big investment! Notice I said investment because there is an equal or greater return and is a lot different than an expense. ;)

SEMPER FI

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sharonky

You got great pricing and a great husband to push you beyond the limits!!!!

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That is a good investment for

That is a good investment for you personally Sharon!

SEMPER FI

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yes it is all the way around!

yes it is all the way around!

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9/10/16

Bicep and tricep workout...done. Coach planned for this workout despite the fact that I trained both groups this week already. I was physically unsure of how much more I could take. My mind took my body over and made it a successful training session! Very pleased with the way I've been training my mind as well as my body. Free your mind, the rest will follow. He said to me, at your current bf%, we might throw you in the Haney JUST TO SURPRISE PEOPLE! The Haney Games are in October, guys and Im not looking to do that show....So happy I get to rest tomorrow!

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When we realize that the mind

When we realize that the mind and body are one, the system is complete, the driver and the road are one! Ain't no stopping us now, we're on the move!

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I am still waiting for the

I am still waiting for the photo of Calm in a Tutu :)

 

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Sharon, She said no to the

Sharon, She said no to the Tutu.... She could pull it off though....

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sharonky

If I had a tutu, I would take a pic for ya!!! Lmbo

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Amazon.....sent :)

Amazon.....sent :)

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ROTFLMBO

Stfd!!!!

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I like her in that bikini!

I like her in that bikini! Whew weee! Muscle Queen

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Tricep

And back day. I'm noticing some strength guys! Reaching my full potential. BUT IM LEANING out and I do not want it...its too soon. I notice others notice and of course ask if I'm prepping for a show. NO. Coach tagged me in  post on FB, stating that he has given me more food than he HAS EVER GIVEN A FEMALE and I still list 3.5lbs in the first week!. True, but damn it, I'm hungry still...I want some steak!!!! and I don't want to lose a damn pound. I'm sitting here pouting

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here ya go

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Blast!!!!

You are sooooo wrong!!! I'm over here drooling!!!

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Sorry doll, couldn't resist :

Sorry doll, couldn't resist :-D

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That new coach is getting the

That new coach is getting the STORM out !! :)   This is quite exciting log, and i'm enjoying following through. 

When you get a chance, i want to walk through the supplement regimn he structured for you, more specifically the timing of things. What and when and what dosage.

 

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I've got the time

Now hulk! Pm me

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im on it sista.

im on it sista.

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9/15/16

Coach and I trained together Chest and biceps..to complete failure. My arms felt like overcooked ramen noodles. I had to literally pick my left arm up with the right one a couple of times. Pump was awesome, I flexed and ended up just taking my shirt off altogether because I needed to see everything. In between sets, he had me posing, so really there was no rest...posing is hard work for any of those who don't know. Forget DOMS, I had immediate onset muscle soreness. AND I AM OUT OF EPSOM SALTS!!! HA! LEG TOMORROW WILL BE BRUTAL WITH HIM AND HIS WIFE, IM SURE...not looking forward because I want to be able to walk around the grocery store afterwards, but may need the zoom zoom cart! Rotflmbo

He mentioned the Haney Games...again. I was adamant about not doing it. I told him I didn't budget for it , and besides that, I don't want to display my wares until I FEEL LIKE I WANT TO! He admitted its a bit selfish of him asking me to do it, especially just to throw salt at people talking shit. He wants to shock folk. Ain't nobody got time for that!  I told him, I'm going to start covering all the way up to train..long sleeves coming out of the storage.

I told him I WILL PUT ON A SHOW IN MARCH. FTDS, PUNK ass bitches coming fake and talking shit ...Im coming REAL with it!!! 

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9/17/16--Trained legs with

9/17/16--Trained legs with him today. I was wobbly walking out. Lower back/upper glute was spasming so badly I couldn't finish my plie' squats. My quads, omg, I'm weak right now. Walking is a feat. I need crutches!! We posed of course and he listened to my song so he can get a feel of how he should plan my routine. Nothing fast...slow graceful movements as I am a Beauty and a Beast at the same time. He says, walk on stage... choose a male judge...make eye contact...then pose and smile for him....

Beginning next week, I will train Wednesday and Saturdays with him, So I will update this log weekly on Saturdays. 

Stay tuned..next Saturday is weigh in, body fat measurements and progress pics in my suit!

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Great update! SEMPER FI

Great update!

SEMPER FI

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Nice Job Calm, You Beautiful

Nice Job Calm, You Beautiful beast... I Love you and the gentleman sandwiched between our posts. I'm so thankful for you guys. You have both taught me that there are still tough hard working people in this world....

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Strong

I love you more!!! I am glad to have found you all here at MG! You all are living proof that love really knows no limits...and has no bounds!!! 

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OK. going

into CARB SCHEDULING...not happy at all WITH 75G DAYS ESPECIALLY

Carb Schedule:

Day1 75 grams

Day2: 150 grams

Day3: 300 grams

Day4: 75 grams

Day5: 150 grams

Day6: 75 grams 

Day7: 7hr cheat day (aren't there 24 hours in a day) smh

Post workout meal 

40 grams whey isolate 

3 rice cakes

1 tbsp honey

You will continue to eat this meal on the days you train. This meal does not count towards the carb count for the day. (thank goodness)

Carb sources:

rice, pasta, jasmine rice, white rice, white potato, sweet potato, red potato, cream of rice, grits, oats, Ezekial Bread 

HAS ME COUNTING GRAINS OF RICE!!!!!!!!!!!! I WAS SCROUNGING FOR CARBS TODAY AND JUST NOT A HAPPY CAMPER. BUT I GET TO DOUBLE UP TOMORROW!!!!

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Calm,

Calm,

Can you further explain what you are looking to accomplish with this schedule? I can venture to guess but I do not want to assume anything. Thanks in advance for expending on this.

Consider imperial black rice as well.

SEMPER FI

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