Competition Prep Workouts

Happy Memorial Day! I hope you all are enjoying the long weekend and taking some time to appreciate and remember those who lost their lives serving for our country.

I spent the morning teaching classes and then met up with my trainer for a quick work out. I hope to go to the pool later today.

I wanted to talk a little about what my competition prep workouts look like because I am always curious to see what other competitors are doing. As you may or may not remember, I had switched to a “traditional bodybuilder” plan for my off season. I have now changed it up again to get competition ready.

Currently, I am doing a 5 day split. Here’s how my week usually looks:

Monday: Quads focused leg day

Tuesday: Triceps/Shoulders

Wednesday: Back/BIceps

Thursday: Hamstrings

Friday: Glutes, Shoulders, Chest.

I rarely work abs because I already have a wide waist and I do not want to build it up more. I also do a lot of compound lifts so I am still strengthening my core indirectly.

The exercises I do varies week to week but lately it is usually I do about 9 different exercises at 4-5 sets of 12-15 reps. Often I am supersetting those exercises into 3-4 supersets

I mentioned before and I will say it again I DO NOT DO TWICE A DAY CARDIO. In fact, If I am honest the most cardio I do lately is 20 min. This is mostly because I still need to build muscle and don’t want to burn it away. It is also because I do not believe that 2 hours of cardio a day is necessary for anyone including competitors who do not need to build muscle and are only looking to slim down. I believe that if you take care of your diet, you simply don’t need to do extreme amounts of cardio.

The cardio I do now is mostly focused on building muscle: stair master, lunges on the treadmill, plyometrics and heavy resistance bike or elliptical. I do cardio 6 days a week with one of those days devoted to plyometrics.

I am trying to keep better track of my progress time around by charting my body fat and weight weekly. I am excited to see changes in my body!

What are your workouts looking like lately?



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