Workouts of the Week: Week 5

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Quest-for-the-StageThis week I started another 4 week cycle based on my new one rep max calculations. In a way it’s good that my 1RMs went up, but oof that means I’ve also got to lift more. 😉 I’m back down to using 60% of my 1RM to give my muscles a little bit of a deload, but still more weight than I used 4 weeks ago. This week also had isolation exercises using heavier weights for less reps.

I think these workouts took as much mental effort as physical. I tried to increase the weights on the isolation exercises as much as possible over last time. I managed on most sets but my silly biceps are still the weak point. They just don’t want to get in this game! I’m also adding in 15 minutes of HIIT two days a week since I’m cutting right now. Thankfully I don’t have to do a ton of cardio at this point.

Squat Day
Core Lift – BB Front Squat at 60% of 1RM

  • 3 Warm Up Sets
  • 2 sets of 8 reps
  • 1 set to failure – I got 12!

DB Walking Lunge – 4 sets of 5 reps
BB Back Squat – 4 sets of 5 reps
Seated Leg Curl – 4 sets of 5 reps
Decline Situp – 4 sets of 5 reps
Hanging Leg Raise – 4 sets of 5 reps

Pull Day
Seated Dip – 4 sets of 5 reps
Tricep Pressdown with Rope – 4 sets of 5 reps

Core Lift – Chin Grip Pulldown at 60% of 1RM

  • 3 Warm Up Sets
  • 2 sets of 8 reps
  • 1 set to failure – I got 15!

Bent BB Row – 4 sets of 5 reps
Flat DB Row – 4 sets of 5 reps
Standing BB Curls – 4 sets of 5 reps

Lift Day
Core Lift – BB Deadlift at 60% of 1RM

  • 3 Warm Up Sets
  • 2 sets of 8 reps
  • 1 set to failure – I got 17!

Cable Face Pull – 4 sets of 5 reps
Romanian Deadlift – 4 sets of 5 reps
Lying Leg Curl – 4 sets of 5 reps
Plank – 4 sets of 5 reps

Press Day
Standing DB Hammer – 4 sets of 5 reps
Standing Cable Curl – 4 sets of 5 reps

Core Lift – Decline BB Press at 60% of 1RM

  • 3 Warm Up Sets
  • 2 sets of 8 reps
  • 1 set to failure – I got 15!

Incline DB Press – 4 sets of 5 reps
Decline Skullcrusher – 4 sets of 5 reps
BB Upright Row – 4 sets of 5 reps

I started researching competition suits this week. The figure posing suits are much more expensive than bikinis and come in all cuts, colors, and bling levels. Some of them can go all the way into the thousands of dollars! MY suit will NOT be anywhere near that range. I know my weight and measurements from the last contest but I really have no idea what to expect this time around. Will I be bigger since I have more muscle? Will I be smaller since my body fat will be lower?

Sheesh, your guess is as good as mine at this point. Since the suits are so freaking expensive and I don’t know what cut will look best on me, I decided to order a bottom of the line (AKA cheap as heck) figure suit to play around with. I can at least practice posing in it and see how it fits. That way I’ll know a couple months out if I need bigger or smaller in places.

I can also hand bling the cheap suit myself if I get the motivation. It’s nice to have an emergency back up suit just in case something goes wrong with the real one come show time. I’m going to try my best to do this show on the cheap if at all possible. I plan to play around over the next few months on stage make up and hair to save some money where I can. I’m definitely paying to have someone spray tan me. I’m good, but I’m no contortionist.

I’ll be posting pics to get your opinions on styles, colors, more here, less there. So get ready with your professional opinions!

Comments

  1. So, have you gained a lot of muscle definition using your 1 RPM system?
    It seems no matter how heavy I lift (I’m not training or anything) it is really hard to get significant definition in my arms.
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    • Adrianne says:

      I’ve actually put on muscle in the last couple months from lifting much heavier and dropping the cardio. It wasn’t as noticeable until recently when I started cutting. Muscle size comes from lifting heavy, but muscle definition unfortunately comes from leaning out. I’m actually surprised at how large (in a good way) I am after dropping 6 pounds. Last time I prepped for contest I ended up a stick. I LOVE this 1RM program! Best I’ve done yet.

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