Full Provincial Level Contest Prep
Most trainers and self proclaimed “prep-coaches”, would be terrified to give away this much valuable information. I’m embracing it based on the fact that I have no secrets. There is no magical tricks that I have found to get athlete’s in peak shape. It’s purely a combination of having; a non-subjective perspective, an education in nutrition and nutrients, and an individualized knowledge of each client’s body.
Before I start with the details, there is one overwhelming reason why this girl had the success she did, and its not my knowledge base. She trusted the process. The hardest thing to do as a client is to put your full faith and trust in someone else, but that is also an absolute necessity if you wish to have any kind of success in the sport. She never questioned me or doubted any detail and that is the main reason why her prep was so much easier then her competitions.
Jess put on a lot of size between shows so my main goal was to keep the largest possible percentage of that muscle, while getting her in a competitive conditioning. To do so, we decided on a 20 week prep. This is 4 weeks longer then her last one, but the idea was to keep the cardio more minimal in hopes of maintaining that hard earned muscle.
In this post, I’m going to walk you through each progression of this prep, including diet, cardio and strength training.

Weeks 1-2
There was no cardiovascular training introduced at this stage in the prep.
Her training was as follows;

Day 1: Quads

⦁ Leg Extension – 4 sets
Set 1 – 20 reps – 2 second hold at the top, flexing the quad *Increase the weight –>
Set 2 – 15 reps – 2 second hold at the top, flexing the quad *Increase the weight –>
Set 3 – 15 reps – 2 second hole at the top, flexing the quad *Increase the weight –>
Set 4 – 10 reps-no hold-drop weight-10 more-no hold-drop weight-10 more-2 sec hold

⦁ Leg Press – feet low and single leg – 3 sets
Set 1 – 12 reps per side, don’t lockout the knee
Set 2 – 12 reps per side, don’t lockout the knee
Set 3 – As many reps as possible per side, (just make them even on both , don’t lockout

⦁ Dumbbell Front Squats – 4 sets – Keep your posture uptall don’t lean forward
Set 1 – 20 reps – 3 seconds on the way down, hold for 1 , then back up regular pace
Set 2 – 20 reps – 3 seconds on the way down, hold for 1 , then back up regular pace
Set 3 – 20 reps – 3 seconds on the way down, hold for 1 , then back up regular pace
Set 4 – 20 reps – 3 seconds on the way down, hold for 1 , then back up regular pace

⦁ Dumbbell Lunges – Stationary, one leg at a time – 3 sets
Set 1 – 12 reps per side
Set 2 – 12 reps per side
Set 3 – 12 reps per side

⦁ Leg Extension – 5 sets, back, no rest, in between sets do a squat hold for 15 sec
As many reps as possible on each set , no rest

Day 2: Chest

⦁ Cable Chest Fly’s – 3 sets – squeeze inside of the elbows together – no swaying
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 15 reps

⦁ Flat Dumbbell Chest Press – 3 sets
Set 1 – 12 reps -increase weight –>
Set 2 – 12 reps – increase weight –>
Set 3 – 6-10 reps max weight – then drop the weight 10 lbs and do another 6-10 reps

⦁ Incline Dumbbell Chest Press (30 degree angle) – 3 sets
Set 1 – 12 reps -increase weight –>
Set 2 – 12 reps – increase weight –>
Set 3 – 6-10 reps max weight – then drop the weight 10 lbs and do another 6-10 reps

⦁ Chest Press Machine – 3 drop sets – dropping the weight 3 times – each to failure

Day 3: Back and Biceps

⦁ Lat Pulldown Wide Grip (regular) -Superset with Rope Pull Through – 4 sets
Set 1 – 10-12 reps Pulldown – 12 reps Rope Pull Through
Set 2 – 10-12 reps Pulldown – 12 reps Rope Pull Through
Set 3 – 10-12 reps Pulldown – 12 reps Rope Pull Through
Set 4 – 10-12 reps Pulldown – 12 reps Rope Pull Through

⦁ Assisted Chin-Up (Undergrip) Superset with Lat Pulldown (facing the window)-4 sets
Set 1 – 8-10 reps Chin-Up – 10-12 reps Lat Pulldown
Set 2 – 8-10 reps Chin-Up – 10-12 reps Lat Pulldown
Set 3 – 8-10 reps Chin-Up – 10-12 reps Lat Pulldown
Set 4 – 8-10 reps Chin-Up – 10-12 reps Lat Pulldown

⦁ Dumbbell Single Arm Row – 3 Sets
Set 1 – 12-15 reps per side –>up the weight
Set 2 – 10-12 reps per side –>up the weight
Set 3 – 8-10 reps per side –>up the weight

⦁ Seated Row Machine – Superset With Cable Straight Bar Biceps Curls – 4 sets
Set 1 – 12-15 reps Row – 10-12 reps Biceps Curl
Set 2 – 12-15 reps Row – 10-12 reps Biceps Curl
Set 3 – 12-15 reps Row – 10-12 reps Biceps Curl
Set 4 – 12-15 reps Row – 10-12 reps Biceps Curl

⦁ Dumbbell Biceps Curl Drop Set elbows outfront of the body, all the way down)-4 sets
Set 1 – As many reps as possible at each weight – 20lbs, 15lbs, 10lbs
Set 2 – As many reps as possible at each weight – 20lbs, 15lbs, 10lbs
Set 3 – As many reps as possible at each weight – 20lbs, 15lbs, 10lbs
Set 4 – As many reps as possible at each weight – 20lbs, 15lbs, 10lbs

Day 4: Hamstrings and Glutes
1) Seated Hamstring Curl Machine – 4 sets
Set 1 – 20 reps –>up the weight
Set 2 – 15 reps –>up the weight
Set 3 – 15 reps –>up the weight
Set 4 – 21 reps – 7-7-7

⦁ Stiffed Legged Deadlift (Dumbbell) – 4 sets
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 15 reps
Set 4 – 15 reps

⦁ Standing Hamstring Single Leg Curl Machine – 4 sets
Set 1 – 12 reps per side
Set 2 – 12 reps per side
Set 3 – 12 reps per side
Set 4 – 12 reps per side

⦁ Lying Stability Ball Glute Raises to Hamstring Curl Roll – In – 4 sets
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 15 reps
Set 4 – 15 reps

Day 5: Shoulders and Triceps

⦁ Standing Dumbbell Side Raises – 4 sets
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 15 reps
Set 4 – 15 reps

⦁ Seated Dumbbell Shoulder Press ( all the way down to the shoulder ) – 4 sets
Set 1 – 15 reps – slow controlled and low –>up the weight
Set 2 – 12 reps – slow controlled and low –>up the weight
Set 3 – 8-10 reps – slow controlled and low
Set 4 – 8-10 reps – slow controlled and low

⦁ Cable Side Raises (cable comes across the body) – 3 sets
Set 1 – 12 reps per side (hand, elbow and shoulder in straight line)
Set 2 – 12 reps per side (hand, elbow and shoulder in straight line)
Set 3 – 12 reps per side (hand, elbow and shoulder in straight line)

⦁ Rear Delt Fly’s (cable) – Superset with Triceps Rope Pressdowns – 3 sets
Set 1 – 15 reps Rear Delt Fly’s – 12 Reps Triceps
Set 2 – 15 reps Rear Delt Fly’s – 12 Reps Triceps
Set 3 – 15 reps Rear Delt Fly’s – 12 Reps Triceps

⦁ Triceps Rope Cable Kickbacks – 3 sets
Set 1 – 12-15 reps
Set 2 – 12-15 reps
Set 3 – 12-15 reps

⦁ Dumbbell Triceps Extension (lying on a flat bench) – 3 sets
Set 1 – 12-15 reps
Set 2 – 12-15 reps
Set 3 – 12-15 reps

Nutrition
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice

Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule

Meal 2:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans

Meal 3:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule

Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
1 Whole Egg
1 Tbsp Peanut Butter

Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade

Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries

Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1/2 cup Brown Rice, 1/3 cup oats, 150g white or sweet potato
**Rice and potato are weighed cooked, oats are weighed dry** Pick One

Meal 8:
1 cup Egg Whites
1 slice Ezekiel bread (plain flavour) or 1/2 cup Brown Rice or 1/3 cup oats(weigh dry)
1Tbsp Almond Butter

Weeks 4-6
Cardiovascular training was still left out and the training plan stayed the same.
Nutrition

Day 1:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice

Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule

Meal 2:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans

Meal 3:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule

Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
1 Whole Egg
1 Tbsp Peanut Butter

Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade

Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries

Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Tbsp Coconut Oil
1 Cup ANY Veggie

Meal 8:
3 Whole Eggs
1Tbsp Almond Butter
1 Cup Green Veggie

Day 2:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice

Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule

Meal 2:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans

Meal 3:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule

Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
1 Whole Egg
1 Tbsp Peanut Butter

Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade

Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries

Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Tbsp Coconut Oil
1 Cup ANY Veggie

Meal 8:
3 Whole Eggs
1Tbsp Almond Butter
1 Cup Green Veggie

Day 3:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice

Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule

Meal 2:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans

Meal 3:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule

Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
1 Whole Egg
1 Tbsp Peanut Butter

Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade

Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries

Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Cup Basmati or Jasmine Rice or 150g Sweet Potato
1 Cup any Veggie

Meal 8:
3 Whole Eggs
1Tbsp Almond Butter
1 Cup Green Veggie

Day 4:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice

Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule

Meal 2:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans

Meal 3:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule

Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
1 Whole Egg
1 Tbsp Peanut Butter

Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade

Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries

Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Cup Basmati or Jasmine Rice or 150g Sweet Potato
1 Cup any Veggie

Meal 8:
1 Cup Egg Whites
2 Slice Ezekiel Bread
1Tbsp Almond Butter

Day 5:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice

Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule

Meal 2:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans

Meal 3:
125g Ground Turkey
3/4 Cup Basamati or Jasmine Rice
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule

Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
1 Whole Egg
1 Tbsp Peanut Butter

Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade

Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries

Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Cup Basmati or Jasmine Rice or 150g Sweet Potato
1 Cup any Veggie

Meal 8:
1 Cup Egg Whites
2 Slice Ezekiel Bread
1Tbsp Almond Butter

Day 6:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice

Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule

Meal 2:
125g Ground Turkey
3/4 Cup Basmati or Jasmine Rice
1 cup Spinach, Kale, Asparagus or Green Beans

Meal 3:
125g Ground Turkey
3/4 Cup Basamati or Jasmine Rice
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule

Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
1 Whole Egg
1 Tbsp Peanut Butter

Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade

Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries

Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Cup Basmati or Jasmine Rice or 150g Sweet Potato
1 Cup any Veggie

Meal 8:
1 Cup Egg Whites
2 Slice Ezekiel Bread
1Tbsp Almond Butter

Day 7:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice

Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule

Meal 2:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans

Meal 3:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule

Meal 4: Pre Workout – Make into a pancake
3/4 scoop whey protein
1 Tbsp Peanut Butter
1 Tbsp Coconut Oil

Meal 5: Intra Workout
1 scoop BCAA

Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries
Finish The Day With Whatever You Would Like

Weeks 8-10
At this point things changed drastically. Cardiovascular training was introduced as follows;
20 minutes Hill Sprints
2 minute warm up
1 minute all out hill sprint
2 minute walk to recovery
1 minute all out hill sprint
2 minute walk to recovery
1 minute all out hill sprint
2 minute walk to recovery
1 minute all out hill sprint
2 minute walk to recovery
1 minute all out hill sprint
2 minute walk to recovery
1 minute all out hill sprint
2 minutes cool down.
Her training planned changed to;
Day 1: Quads
⦁ Leg Extension – 4 sets
Set 1 – 20 reps – 2 second hold at the top, flexing the quad *Increase the weight –>
Set 2 – 15 reps – 2 second hold at the top, flexing the quad *Increase the weight –>
Set 3 – 15 reps – 2 second hole at the top, flexing the quad *Increase the weight –>
Set 4 – 10 reps-no hold-drop weight-10 more-no hold-drop weight-10 more-2 sec hold
⦁ Leg Press – feet low and single leg – 3 sets
Set 1 – 12 reps per side, don’t lockout the knee
Set 2 – 12 reps per side, don’t lockout the knee
Set 3 – As many reps as possible per side, (just make them even on both , don’t lockout
3) Dumbbell Front Squats – 4 sets – Keep your posture uptall don’t lean forward
Set 1 – 20 reps – 3 seconds on the way down, hold for 1 , then back up regular pace
Set 2 – 20 reps – 3 seconds on the way down, hold for 1 , then back up regular pace
Set 3 – 20 reps – 3 seconds on the way down, hold for 1 , then back up regular pace
Set 4 – 20 reps – 3 seconds on the way down, hold for 1 , then back up regular pace
⦁ Dumbbell Lunges – Stationary, one leg at a time – 3 sets
Set 1 – 12 reps per side
Set 2 – 12 reps per side
Set 3 – 12 reps per side
⦁ Leg Extension – 5 sets, back, no rest, in between sets do a squat hold for 15 sec
As many reps as possible on each set , no rest
Day 2: Chest
⦁ Cable Chest Fly’s – 3 sets – squeeze inside of the elbows together – no swaying
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 15 reps
⦁ Flat Dumbbell Chest Press – 3 sets
Set 1 – 12 reps -increase weight –>
Set 2 – 12 reps – increase weight –>
Set 3 – 6-10 reps max weight – then drop the weight 10 lbs and do another 6-10 reps
⦁ Incline Dumbbell Chest Press (30 degree angle) – 3 sets
Set 1 – 12 reps -increase weight –>
Set 2 – 12 reps – increase weight –>
Set 3 – 6-10 reps max weight – then drop the weight 10 lbs and do another 6-10 reps
⦁ Chest Press Machine – 3 drop sets – dropping the weight 3 times – each to failure
Day 3: Quads, Hamstrings and Glutes
⦁ Seated Hamstring Curl Machine
Set 1 – 15 reps —>up the weight
Set 2 – 15 reps —>up the weight
Set 3 – 15 reps —>up the weight
Set 4 – 21’s – 7-7-7
⦁ Barbell Back Squats (to a low box)
Set 1 – 20 reps —>up the weight
Set 2 – 15 reps —>up the weight
Set 3 – 15 reps—>up the weight
Set 4 – 12reps —>drop the weight back to set 2
Set 5 – 20 reps
3) Single legged step ups – 3 sets of 10-12 reps per leg – 15lbs per hand
⦁ Leg Extensions – Superset with Squat Holds
15 reps – 30 second squat hold
Day 4: Back and Biceps
⦁ Lat Pulldown Wide Grip (regular) -Superset with Rope Pull Through – 4 sets
Set 1 – 10-12 reps Pulldown – 12 reps Rope Pull Through
Set 2 – 10-12 reps Pulldown – 12 reps Rope Pull Through
Set 3 – 10-12 reps Pulldown – 12 reps Rope Pull Through
Set 4 – 10-12 reps Pulldown – 12 reps Rope Pull Through
⦁ Assisted Chin-Up (Undergrip) Superset with Lat Pulldown (facing the window)-4 sets
Set 1 – 8-10 reps Chin-Up – 10-12 reps Lat Pulldown
Set 2 – 8-10 reps Chin-Up – 10-12 reps Lat Pulldown
Set 3 – 8-10 reps Chin-Up – 10-12 reps Lat Pulldown
Set 4 – 8-10 reps Chin-Up – 10-12 reps Lat Pulldown
⦁ Dumbbell Single Arm Row – 3 Sets
Set 1 – 12-15 reps per side –>up the weight
Set 2 – 10-12 reps per side –>up the weight
Set 3 – 8-10 reps per side –>up the weight
⦁ Seated Row Machine – Superset With Cable Straight Bar Biceps Curls – 4 sets
Set 1 – 12-15 reps Row – 10-12 reps Biceps Curl
Set 2 – 12-15 reps Row – 10-12 reps Biceps Curl
Set 3 – 12-15 reps Row – 10-12 reps Biceps Curl
Set 4 – 12-15 reps Row – 10-12 reps Biceps Curl
⦁ Dumbbell Biceps Curl Drop Set elbows outfront of the body, all the way down)-4 sets
Set 1 – As many reps as possible at each weight – 20lbs, 15lbs, 10lbs
Set 2 – As many reps as possible at each weight – 20lbs, 15lbs, 10lbs
Set 3 – As many reps as possible at each weight – 20lbs, 15lbs, 10lbs
Set 4 – As many reps as possible at each weight – 20lbs, 15lbs, 10lbs
Day 5: Hamstrings and Glutes
1) Seated Hamstring Curl Machine – 4 sets
Set 1 – 20 reps –>up the weight
Set 2 – 15 reps –>up the weight
Set 3 – 15 reps –>up the weight
Set 4 – 21 reps – 7-7-7
⦁ Stiffed Legged Deadlift (Dumbbell) – 4 sets
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 15 reps
Set 4 – 15 reps
⦁ Standing Hamstring Single Leg Curl Machine – 4 sets
Set 1 – 12 reps per side
Set 2 – 12 reps per side
Set 3 – 12 reps per side
Set 4 – 12 reps per side
⦁ Lying Stability Ball Hamstring Curl Roll – In – 4 sets
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 15 reps
Set 4 – 15 reps
Day 6: Shoulders and Triceps
⦁ Standing Dumbbell Side Raises – 4 sets
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 15 reps
Set 4 – 15 reps
⦁ Seated Dumbbell Shoulder Press ( all the way down to the shoulder ) – 4 sets
Set 1 – 15 reps – slow controlled and low –>up the weight
Set 2 – 12 reps – slow controlled and low –>up the weight
Set 3 – 8-10 reps – slow controlled and low
Set 4 – 8-10 reps – slow controlled and low
⦁ Cable Side Raises (cable comes across the body) – 3 sets
Set 1 – 12 reps per side (hand, elbow and shoulder in straight line)
Set 2 – 12 reps per side (hand, elbow and shoulder in straight line)
Set 3 – 12 reps per side (hand, elbow and shoulder in straight line)
⦁ Rear Delt Fly’s (cable) – Superset with Triceps Rope Pressdowns – 3 sets
Set 1 – 15 reps Rear Delt Fly’s – 12 Reps Triceps
Set 2 – 15 reps Rear Delt Fly’s – 12 Reps Triceps
Set 3 – 15 reps Rear Delt Fly’s – 12 Reps Triceps
⦁ Triceps Rope Cable Kickbacks – 3 sets
Set 1 – 12-15 reps
Set 2 – 12-15 reps
Set 3 – 12-15 reps
⦁ Dumbbell Triceps Extension (lying on a flat bench) – 3 sets
Set 1 – 12-15 reps
Set 2 – 12-15 reps
Set 3 – 12-15 reps
Nutrition
Day 1:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice
Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule
Meal 2:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
Meal 3:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule
Meal 4: Pre Workout
75g Greek Yogurt (plain 0%)
3/4 Scoop Whey Protein
1 Tbsp Peanut Butter
Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade
Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries
Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Tbsp Coconut Oil
1 Cup ANY Veggie
Meal 8:
3 Whole Eggs
1Tbsp Almond Butter
1 Cup Green Veggie
Day 2:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice
Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule
Meal 2:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
Meal 3:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule
Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
2 Egg Whites
1 Tbsp Peanut Butter
Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade
Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries
Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Tbsp Coconut Oil
1 Cup ANY Veggie
Meal 8:
3 Whole Eggs
1Tbsp Almond Butter
1 Cup Green Veggie
Day 3:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice
Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule
Meal 2:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
Meal 3:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule
Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
2 Egg Whites
1 Tbsp Peanut Butter
Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade
Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries
Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Tbsp Coconut Oil
1 Cup ANY Veggie
Meal 8:
3 Whole Eggs
1Tbsp Almond Butter
1 Cup Green Veggie
Day 4:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice
Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule
Meal 2:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
Meal 3:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule
Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
1 Whole Egg
1 Tbsp Peanut Butter
Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade
Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries
Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Cup Basmati or Jasmine Rice or 150g Sweet Potato
1 Cup any Veggie
Meal 8:
3 Whole Eggs
1Tbsp Almond Butter
1 Cup Green Veggie
Day 5:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice
Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule
Meal 2:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
Meal 3:
125g Ground Turkey
3/4 Cup Basamati or Jasmine Rice
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule
Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
2 Egg Whites
1 Tbsp Peanut Butter
Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade
Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries
Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Cup Basmati or Jasmine Rice or 150g Sweet Potato
1 Cup any Veggie
Meal 8:
1 Cup Egg Whites
2 Slice Ezekiel Bread
1Tbsp Almond Butter
Day 6:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice
Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule
Meal 2:
125g Ground Turkey
3/4 Cup Basmati or Jasmine Rice
1 cup Spinach, Kale, Asparagus or Green Beans
Meal 3:
125g Ground Turkey
3/4 Cup Basamati or Jasmine Rice
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule
Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
1 Whole Egg
1 Tbsp Peanut Butter
Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade
Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries
Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Cup Basmati or Jasmine Rice or 150g Sweet Potato
1 Cup any Veggie
Meal 8:
1 Cup Egg Whites
2 Slice Ezekiel Bread
1Tbsp Almond Butter
Day 7:
Upon Waking: 1 Tbsp apple cider vinegar
2 Tbsp Concentrated Lemon Juice
Meal 1:
3 Whole Eggs – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule
Meal 2:
125g Ground Turkey
3/4 Cup Basmati or Jasmine Rice
1 cup Spinach, Kale, Asparagus or Green Beans
Meal 3:
125g Ground Turkey
3/4 Cup Basamati or Jasmine Rice
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule
Meal 4: Pre Workout – Make into a pancake
1/2 cup oats
3/4 scoop whey protein
1 Whole Egg
1 Tbsp Peanut Butter
Meal 5: Intra Workout
1 scoop BCAA
1/2 Gatorade
Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries
Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Cup Basmati or Jasmine Rice or 150g Sweet Potato
1 Cup any Veggie
Meal 8:
1 Cup Egg Whites
2 Slice Ezekiel Bread
1Tbsp Almond Butter
Weeks 10-12
The cardiovascular training was increased to 30 minutes
30 minutes Hill Sprints
4 minute warm up
1 minute all out hill sprint
2 minute walk to recovery
1 minute all out hill sprint
2 minute walk to recovery
1 minute all out hill sprint
2 minute walk to recovery
1 minute all out hill sprint
2 minute walk to recovery
1 minute all out hill sprint
2 minute walk to recovery
1 minute all out hill sprint
7 minute steady state sprint
3 minutes cool down.
We also added 1 additional day to her strength training program. This consisted of full leg training, Quads, hamstrings and glutes. The idea behind this was to help bring out additional detail in the quads and some more hamstring separation.
Day 1: Quads
⦁ Leg Extension – 4 sets
Set 1 – 20 reps – 2 second hold at the top, flexing the quad *Increase the weight –>
Set 2 – 15 reps – 2 second hold at the top, flexing the quad *Increase the weight –>
Set 3 – 15 reps – 2 second hole at the top, flexing the quad *Increase the weight –>
Set 4 – 10 reps-no hold-drop weight-10 more-no hold-drop weight-10 more-2 sec hold
⦁ Leg Press – feet low and single leg – 3 sets
Set 1 – 12 reps per side, don’t lockout the knee
Set 2 – 12 reps per side, don’t lockout the knee
Set 3 – As many reps as possible per side, (just make them even on both , don’t lockout
3) Dumbbell Front Squats – 4 sets – Keep your posture uptall don’t lean forward
Set 1 – 20 reps – 3 seconds on the way down, hold for 1 , then back up regular pace
Set 2 – 20 reps – 3 seconds on the way down, hold for 1 , then back up regular pace
Set 3 – 20 reps – 3 seconds on the way down, hold for 1 , then back up regular pace
Set 4 – 20 reps – 3 seconds on the way down, hold for 1 , then back up regular pace
⦁ Dumbbell Lunges – Stationary, one leg at a time – 3 sets
Set 1 – 12 reps per side
Set 2 – 12 reps per side
Set 3 – 12 reps per side
⦁ Leg Extension – 5 sets, back, no rest, in between sets do a squat hold for 15 sec
As many reps as possible on each set , no rest
Day 2: Chest
⦁ Cable Chest Fly’s – 3 sets – squeeze inside of the elbows together – no swaying
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 15 reps
⦁ Flat Dumbbell Chest Press – 3 sets
Set 1 – 12 reps -increase weight –>
Set 2 – 12 reps – increase weight –>
Set 3 – 6-10 reps max weight – then drop the weight 10 lbs and do another 6-10 reps
⦁ Incline Dumbbell Chest Press (30 degree angle) – 3 sets
Set 1 – 12 reps -increase weight –>
Set 2 – 12 reps – increase weight –>
Set 3 – 6-10 reps max weight – then drop the weight 10 lbs and do another 6-10 reps
⦁ Chest Press Machine – 3 drop sets – dropping the weight 3 times – each to failure
Day 3: Quads, Hamstrings and Glutes
⦁ Seated Hamstring Curl Machine
Set 1 – 15 reps —>up the weight
Set 2 – 15 reps —>up the weight
Set 3 – 15 reps —>up the weight
Set 4 – 21’s – 7-7-7
⦁ Barbell Back Squats (to a low box)
Set 1 – 20 reps —>up the weight
Set 2 – 15 reps —>up the weight
Set 3 – 15 reps—>up the weight
Set 4 – 12reps —>drop the weight back to set 2
Set 5 – 20 reps
3) Single legged step ups – 3 sets of 10-12 reps per leg – 15lbs per hand
⦁ Leg Extensions – Superset with Squat Holds
15 reps – 30 second squat hold
Day 4: Back and Biceps
⦁ Lat Pulldown Wide Grip (regular) -Superset with Rope Pull Through – 4 sets
Set 1 – 10-12 reps Pulldown – 12 reps Rope Pull Through
Set 2 – 10-12 reps Pulldown – 12 reps Rope Pull Through
Set 3 – 10-12 reps Pulldown – 12 reps Rope Pull Through
Set 4 – 10-12 reps Pulldown – 12 reps Rope Pull Through
⦁ Assisted Chin-Up (Undergrip) Superset with Lat Pulldown (facing the window)-4 sets
Set 1 – 8-10 reps Chin-Up – 10-12 reps Lat Pulldown
Set 2 – 8-10 reps Chin-Up – 10-12 reps Lat Pulldown
Set 3 – 8-10 reps Chin-Up – 10-12 reps Lat Pulldown
Set 4 – 8-10 reps Chin-Up – 10-12 reps Lat Pulldown
⦁ Dumbbell Single Arm Row – 3 Sets
Set 1 – 12-15 reps per side –>up the weight
Set 2 – 10-12 reps per side –>up the weight
Set 3 – 8-10 reps per side –>up the weight
⦁ Seated Row Machine – Superset With Cable Straight Bar Biceps Curls – 4 sets
Set 1 – 12-15 reps Row – 10-12 reps Biceps Curl
Set 2 – 12-15 reps Row – 10-12 reps Biceps Curl
Set 3 – 12-15 reps Row – 10-12 reps Biceps Curl
Set 4 – 12-15 reps Row – 10-12 reps Biceps Curl
⦁ Dumbbell Biceps Curl Drop Set elbows outfront of the body, all the way down)-4 sets
Set 1 – As many reps as possible at each weight – 20lbs, 15lbs, 10lbs
Set 2 – As many reps as possible at each weight – 20lbs, 15lbs, 10lbs
Set 3 – As many reps as possible at each weight – 20lbs, 15lbs, 10lbs
Set 4 – As many reps as possible at each weight – 20lbs, 15lbs, 10lbs
Day 5: Hamstrings and Glutes
1) Seated Hamstring Curl Machine – 4 sets
Set 1 – 20 reps –>up the weight
Set 2 – 15 reps –>up the weight
Set 3 – 15 reps –>up the weight
Set 4 – 21 reps – 7-7-7
⦁ Stiffed Legged Deadlift (Dumbbell) – 4 sets
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 15 reps
Set 4 – 15 reps
⦁ Standing Hamstring Single Leg Curl Machine – 4 sets
Set 1 – 12 reps per side
Set 2 – 12 reps per side
Set 3 – 12 reps per side
Set 4 – 12 reps per side
⦁ Lying Stability Ball Hamstring Curl Roll – In – 4 sets
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 15 reps
Set 4 – 15 reps
Day 6: Shoulders and Triceps
⦁ Standing Dumbbell Side Raises – 4 sets
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 15 reps
Set 4 – 15 reps
⦁ Seated Dumbbell Shoulder Press ( all the way down to the shoulder ) – 4 sets
Set 1 – 15 reps – slow controlled and low –>up the weight
Set 2 – 12 reps – slow controlled and low –>up the weight
Set 3 – 8-10 reps – slow controlled and low
Set 4 – 8-10 reps – slow controlled and low
⦁ Cable Side Raises (cable comes across the body) – 3 sets
Set 1 – 12 reps per side (hand, elbow and shoulder in straight line)
Set 2 – 12 reps per side (hand, elbow and shoulder in straight line)
Set 3 – 12 reps per side (hand, elbow and shoulder in straight line)
⦁ Rear Delt Fly’s (cable) – Superset with Triceps Rope Pressdowns – 3 sets
Set 1 – 15 reps Rear Delt Fly’s – 12 Reps Triceps
Set 2 – 15 reps Rear Delt Fly’s – 12 Reps Triceps
Set 3 – 15 reps Rear Delt Fly’s – 12 Reps Triceps
⦁ Triceps Rope Cable Kickbacks – 3 sets
Set 1 – 12-15 reps
Set 2 – 12-15 reps
Set 3 – 12-15 reps
⦁ Dumbbell Triceps Extension (lying on a flat bench) – 3 sets
Set 1 – 12-15 reps
Set 2 – 12-15 reps
Set 3 – 12-15 reps
Nutrition
Day 1:
Upon Waking: 1 Tbsp apple cider vinegar ——> Make sure this is on
2 Tbsp Concentrated Lemon Juice point.
Meal 1:
2 Whole Eggs + 1/2 cup Egg Whites – Cooked in 1 rounded tsp coconut oil
1 cup Spinach, Kale, Asparagus or Green Beans
1 Fish Oil Capsule
Meal 2:
125g Chicken Breast or Tilapia
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
Meal 3:
125g Ground Turkey
1/2 tbsp coconut oil or 1 tbsp Almond Butter (You can put it in black coffee or tea)
1 cup Spinach, Kale, Asparagus or Green Beans
1 fish oil capsule
Meal 4: Pre Workout –
100g Greek Yogurt
1/2 Scoop Protein
1 Tbsp Natural Peanut Butter
Meal 5: Intra Workout
1 scoop BCAA
Meal 6: Post Workout – immediately after finishing
1 scoop whey protein
1 large orange
1 cup Blueberries
Meal 7: Approximately 1 hour later
1 cup Egg Whites or 110g Tilapia or 1 can tuna in water
1 Tbsp Coconut Oil
1 Cup ANY Veggie
Meal 8:
3 Whole Eggs
1Tbsp Almond Butter
1 Cup Green Veggie
Weeks 13-19
From here on out, we basically coasted in. She maintained a steady progress that made things easy. Diet, cardio and strength training all remained identical for the last 6 weeks.
Week 20 – “Peak Week!”
The only thing that changed was her workouts. Her last day of training lower body was 7 days out from the show. This is to make sure everything is fresh and there is no inflammation or damaged tissue to hinder detail. This left only upper body so we broke the last week down as follows;
Sunday: Back and Biceps
Monday:Chest
Tuesday:Shoulders and Triceps
Wednesday: Back and Biceps
Thursday: Chest, Shoulders and Triceps
Friday: Rest and Posing
Saturday: Show Day
Her nutrition stayed identical until Friday evening. We changed her meals #7 and #8. They were as follows:
Meal 7:
125g White Fish
200g Sweet Potato
Meal 8:
125g White Fish
1 Cup (weighed cooked) Basmati Rice
As far as water. She maintained drinking 4 litres of water the entire prep until the final Wednesday prior to the show. On this day we increased the water intake to 6 litres. On the Friday of the show, she was to consume all 6 litres before 6pm and then discontinue water completely. She took no diuretic or water pills of any kind.
On show day, her diet was as follows:
Meal 1:
100g White Fish
1 Cup (weighed cooked) Basmati Rice
Meal 2:
100g White Fish
200g Sweet Potato
30 Min Prior to Morning Show:
1 Unflavoured Rice Cake
1 Tbsp Natural Jam
1 Tbsp Natural Smooth Peanut Butter
Post Morning Show:
100g White Fish
1 cup (weighed cooked) Basmati Rice
Meal 5:
100g White Fish
200g Sweet Potato
1 Hour Prior to Night Show:
1 Unflavoured Rice Cake
1 Tbsp Natural Jam
1 Tbsp Natural Smooth Peanut Butter
30 Min Prior to Night Show:
1 Unflavoured Rice Cake
1 Tbsp Natural Jam
1 Tbsp Natural Smooth Peanut Butter
Post Show:
I can’t verify what was consumed, nor do I care! What I do know is the Monday morning following the show we started are reverse diet immediately and a plan for Nationals 2017!