Day 30 - Chest/Abs/Cardio

30 min Elliptical

Incline
135 x 20
225 x 13
275 x 6 Dropset to 30

Cable Crunches x 20/20/20

Cable Flyes Crossovers x 12/12
Decline Crunches x 20/20

Weighted Dips x 10
Side Cable Crunches x 20

Flat Press Push/Pause x 20
Lower Ab Leg Raise x 30

Machine Press x 20
Stability Ball Crunches x 30

30 min elliptical

Day 29 - Stair Sprints/Biceps/Calves

193
12.2% BF - finally broke through that threshold now just gotta stay strong and not cheat till I hit 9 hopefully by end of this week so I can fill back out the last week if I decide to even do that.

30 min Stairmaster 1 min sprints/1 min rest
431 cal


4 sets of all -

D curls x 15
Standing Calves x 20

Preacher Curls 20/15/10
1 Leg Calf Press Leg Press Machine x 20

Rope Hammer Curls x 20
Seated Calf Machine x 25

30 min Treadmill
10 min - 9/10/11/12 1 Min up/down
10 min Incline 15 - 7/7/8/8/9 30 sec up/1min down
10 min run at 7

Day 28 - Sprints/Shoulders/Abs/Cardio

196
13.6%

Mannnn....I keep thinking I'm doing good so I can get away with eating bad on the weekends....thinking I'll just work out like an animal and burn it off....That's gotta stop right now.

There is an obvious direct correlation between pizza and increase in body fat...overnight even!!!!

1 hour treadmill

768 cal


PM - SHD/Abs

15-20 reps / 3 sets

D Press
Cable Crunches

D side raises
Lower Ab leg raise

Cable Reverse Fly
Cable Side Crunch

Cable Upright Row
Planks 1:00

30 min Elliptical HR ~ 150
Total PM cal 1000

Day 26 - Good Measure Meals -Cardio/Chest/Bis/Cardio

195

30 min Elliptical
375 cal

I'm proud to announce I'll be partnering up with Good Measure Meals beginning Monday!

So excited to have them as a sponsor and have them helping me out as I prep for the upcoming shows this season!

In fact, Id like to mention BSN and Colony Square Athletic Club too as both have played a major role on my successes so far. Thank You both!

Colony Square has done so much for me as far as getting my name out and supporting my efforts to make a name for myself in this industry. They have recent put my picture up on a billboard in downtown Atlanta and have paid my entry fee for my show May 10th.
Thank You Chris and Tara!!

BSN has been providing me with my supplements and helping me out financially big time...I really appreciate everything you have done for me! Thanks Lauren and the rest of the BSN staff I have yet to meet..


Flat Press
X10/8
315 x 6

D Curls
X 10/8
60's x 10

Machine Flyes
X 15/12/12

1 Arm Preacher Curls
X 12/12/12

Decline Press
X 10/10
5 plates x 6

Hammer Curls
X 10/10
80's x 10


2 Sets till failure
Low Cable Flyes x 20
Incline Press x 20
Machine Curls x 20




PM Cardio
30 elliptical
2 Min on / 1 Min off intervals
352 cal

Day 25 - Legs/Abs

3-4 sets / 15-20 reps superset all

Squat
Seated Calf

Romanian Deadlifts
Leg Raise Abs

Cable Crunches
Step Backs
1 leg Presses

Leg Ext
Cable Oblique Crunch

Laying leg curl
Standing Calf Raise

826 cal

Day 24 - Shoulders/Biceps...Cardio

194
12.6% BF !!!!! Yes

4 Sets of All

Reverse Fly Pec Deck x 15
D Curls x 15

Shoulder Press x 15
Preacher Curl x 15

Side Raises x 15
Hammer Curls x 15

Upright Rows x 15
Push-ups x 20


PM -

Stairmaster 30 min
First 20 of 1 min sprints
332 cal

Elliptical 30 min
608 total cal

Day 23 - Back/Tri/Cardio

3 sets of each


Pulldowns x 15
Cable Tri Ext x 20

Pullovers x 15
Dip Machine x 20

Seated Row x 15
1 Arm Cable Ext x 20

Cable Bent Rows x 20
Bench Dips x 30

525 cal from weights




Elliptical 30 min of intervals
907 cal sum total

30 more
1200 cal total

Day 22 - Cardio/Chest/CARDIO!

194
13.5% BF


Treadmill 2 miles
Elliptical 30 min - 366 cal

Decline x15/15/10/15
Incline x15/15/10/15

Pec Deck Flyes x 20/15/15/20
Shrugs x 20/20/20/15

Flat Press x 20/20/20


Stairmaster 20 min
10 min of 1 min LV 20 sprints
251 cal

Treadmill 20 min
10 min of 1 min sprints ramping from 7 to 12
10 min of speed 6
Total cal - 500

Elliptical
20 min
1 min intervals spiking HR to 160

738 total cal for PM cardio

Day 21 - Cardio/Legs/Biceps

195

Elliptical 1 hour
700 cal

3 Sets of each circuit 15-20 reps

Squat
Seated Calves
Seated D Curls

Deadlift
Leg Press Calf
1 Arm Preacher Curl

Leg Press
Standing Calves
Rope Hammer Curls

Day 20 - Cardio/Abs

199
14.9% BF

Elliptical 10 min
Treadmill 20 min
First 10 - 1 min sprints up to 12
2nd 10 - Incline 15 , 30 sec sprints at 7, 1 min down

30 min

Ab circuit
Cable crunches x 25
3 Point Twist x 15
Leg Raise x 15

Treadmill
2 of each ....
2 min at 6
1 min 3

2 min 7
1 min 3

2 min 8
1 min 3

1 min sprint at 13! Get it!!!

10 min walk at incline

DAY 19 - Cardio / Posing / Chest/Back

194

13.9 BF%

↵ Use original player

TMT- Contest Prep Chest and Back - Nicole-Tom

By Thomas Murphy

YouTube

• 720p
• 360p
• 240p FLV

← Replay

X

i

Day 18 Cardio/Legs

194
13.5%BF

30 min Elliptical

Squats x 20/20/20/20

Leg Press x 20/20/20/20

Step ups x 20/20/20/20

Day 17 - Cardio/Tri/Calves/Cardio

196
13.6% BF

2 miles Intervals on treadmill

3 sets of each

Cable Tri Ext x 20
Walking Standing Calf Raises x 10
then x 10 both

Close Grip Bench Press x 20
Leg Press Calf Presses x 20 straight/ x 20 turned in then out next set

Dip Machine x 20
Seated Calf Press x 20
1/4 Mile run 7/8/9/10


30 min Treadmill Incline 15/Speed 3

DAY 16 - Shoulders/Cardio/Biceps/Abs/Prowler

196
14.1%BF

Military Press x 20/20
D Press x 15/15
Reverse Fly x 20/20/20/20

Side Raise Machine x 20
Front Raise x 20
Had to drop to 15's!!!!!!!! Never in my life! Lol

Upright Rows x 20/20/20
Machine Crunches x 20/20/20

Elliptical 30 min

Total cal 732


PM Workout with Cara and Matt
4 sets of everything
D Curls x 15
Mountain Climbers 30 sec

Preacher Curls x 20
Russian Heels x 30

Rope 30 sec

Hammer curls x 15
TRX rows x 20

Prowler down and back turf x 2

DAY 15 - Treadmill/Back/Calves

198
14.4%BF

Pull downs
Standing Calf

Incline Bench D Rows
Leg Press 1 Leg Calf Ext

Seated Rows
Seated Calf Press

That workout was pretty slow....Im Exhausted!

20 min Incline Sprints

Day 13 - Warrior Dash

202
15.5%

I can admit last night's carb up probably wasn't a good idea...I anticipated burning a lot up during this Warrior Dash race though..

Amazing how fast the body can store fat....Now I know to be more careful and to burn it all off in the race now! :)



Burned ~1000 cal during the race and prob another 500 shivering in the cold afterwards as we waited for the shuttle buses all wet! The race was a lot of fun though and I totally zoned out and thought I was some kind of soldier running through the battlefield! LOL

DAY 14 - Chest/Abs-PM Bi/Tri/Cardio

Not just my insatiable hunger or intense determination and laser focused drive.
Lol

It's the support that certain people in my life lend that keeps me on track and pushing towards the goal.

Incline Press x 15/15
275 x 8 > Dropset to 20

Decline Crunches x 20
25 x 20/20

Flat D Flyes 80 x 12/12/12
Bench Leg Raise Abs x 25/25/25

Decline Bench
185 x 15/15/15

Bar Twist x 20/20/20

Cable Crossovers
80 x 20/20/20

Cable Oblique Crunches x 20/20/20


PM

Again I'm being told I'm too big for physique and to just go ahead and get my natural pro card....Nah! I can still cut down...
Starting a ton of fish this week and vegetables. Should cut me way down.

Seated D Curls
45 x 15/15/15


Cable Tri Ext
110 x 15/15/15

Preacher Curls
112 x 15/15/15

Dip Machine
6 plates x 15/15/15

D Hammer Curls
50 x 15/15/15

Rope 1 Arm Ext
X 20/20/20

Elliptical
30 Min of 1 min intervals (3 miles)
Try to spike up to 160 HR each round.

DAY 12 - Cardio/

Elliptical 25 min
310 cal


I THINK IT'S TIME FOR A REST - Lol
Warrior Dash Tomorrow..Boss bought the staff tickets so I'm going :)

DAY 11 - Cardio/Calves/Legs/Cardio

199
15.4% BF (hoping this is wrong!)


Elliptical 30 min
350 Cal

1 Leg Ext x 20

Smith Squats x 20/20/20 (225)

Smith Calf Raise x 20/20/20

D lunges x 20 1 leg then switch (40's)

Seated Calf Raises x 20/20/20 (6 plates)

Smith Deadlifts
225 x 20/20/20

Leg Curl x 20/20/20

Leg Ext x 20/20/20

Stairmaster 1 min sprints - 20 min
10 min - Lv 8

DAY 10 - Cardio/CHEST/SHOULDERS/ABS/CARDIO

200
14.9%

I experimented with a high carb day last night...

Elliptical 30 min - cranking up to 180 HR then resting down to 140. REPEAT


WORKOUT 1 (30min)
ABS

3 SETS
Dip Station Hold lower ab leg raises x 25
Cable Crunches x 25
Cable Oblique Crunch x 20


3 SETS
Ball Roll In x 20
Decline Bench Side Crunches x 15
Standing Bar Twist x 20
D Side Crunches x 20



Side Raises x 20 (Pick a weight 15 is about all you have then rest just enough to finish)
Incline Press x 20

Rear Delt Machine x 20/20/20
Machine Flyes x 20/20/20

Standing Shoulder Press x20/20/20
Low Cable Flyes x 20/20/20

Upright Rows Cable x 20/20/20
Front Raises x 20/20/20


1 Mile 9:30

DAY 8 - Elliptical/Chest/Calves/Stairs/Treadmill

Weight 202
15.2% BF

I'm just going to take Dex's advice and shoot for 2 hours of cardio a day.
Treat this like my job and it will become it.


Elliptical 30 min - 400 cal

Flat Press 135 x 20 // 185 x 20
225 x 20 (Rest/Pause)

Standing Calf 250x 20/20/20

Incline Hammer Machine 45's x 20
70's x 20/20

Leg press 1 leg calf 6 Plates x 20/20/20

Decline Press x20
Russian Heels 30 sec

Push-ups x 20/20/20
Seated Calves x 20/20/20

30 min / 145 Floor
20 minutes of 1 min intervals (Max/Min)
RUN!!!!!!

2 min break

30 min TREADMILL
1/4 mile run
Walk incline till 10 min
Repeat Twice
Last 5 min run out increasing speed as you go!

Night weight 200 lb

DAY 7 - PM *CARDIO GAME + Bi's/Tri's/Calves

203
14.8 %BF


After speaking with Dex I got amped up and decided to take his advice...
Starting with hitting arms again, then cardio. I got bored with cardio so made a game. Try it out and win some free BSN samples! :)

Bar curls 95 x 15
(All the way down, stretch, rest 2 sec between reps to complete 15)

Cable Tri Ext
X 5 go up in weight
X 5 go up again
X 5 up

Side Raises
35 x 15
Cable 1 Arm Tri Rope Ext
X 15


Rear Delt Machine x 15
Preacher Curl x 15

Seated Calf Raise x 20

Treadmill Lv 7 1:00
Lv 8 :30
Lv 10.5 till 3.33 Miles

Rest till .5 Miles

ROUND 2
Speed 8 - 30 sec
9 - 30 sec
11 - 30 sec till .66 Miles

Rest till .75 miles

ROUND 3
Hit Speed 7
then immediately hit Incline 15
Run till .9 Miles

Take speed to 3 and WALK out the rest uphill.

TRY the CaRdIo CHALLENGE!!!

*****Winner gets a FREE 2 WEEK SUPPLY of the BSN SUPPLEMENT OF CHOICE*****

Show me a picture of your time at the end. I know how long it took! :)
If the Speeds or Inclines are too high, take them down 1 , 2 , or 3 notches.

Day 7 - Sun GIANT set ABS/Cardio

203 lb

850 Cal Total
350 Cal - Cardio

Ran into Dex Martin today and got some awesome advise about prepping for this show...
Eliminate Protein shakes now and eat whole meals making your body work a little harder.


2 Hours of cardio a day stopping every 30 min to take a few minute break to stop muscle breakdown

Hit arms arms arms and make shoulders stand out even more than the chest.

Do NOT try to come in soft at all. With 70-80 guys on stage you need to stand out.

Come on stage like BLAAOOW! I'm the one you need to pay attention to'


Go from one exercise to the next and then do again until 3 sets are completed of each....

Cable Crunches 120 x 25

Bench Leg Lifts 15 x 30

Cable Oblique Crunches x 20



Decline Full Sit-ups x 20

Bar Twist x 20

Bench Lower Ab Twisting Leg Lifts x 15

Elliptical 20 min intervals HR170/140 1 min intervals 20 min then 10 min steady 150HR

DAY 6 - Cardio/ Back/Calves

203 lb
14.6%BF

AM - 10 min Bike
10 min Treadmill
10 min Elliptical


PM - 580 Cal


Pull downs x 15/15/15

Seated Calves x 20/20/20

T-Bar x 15/15/15

Horizontal Calf Press x 20/20/20

D Rows x 12/12/15

Standing Calf Machine x 20/20/20

Pullovers x 15/20/20

Shrugs x15/20//20

1 Leg D Calf Raise x 15/20/20

DAY 5 - Fri - Legs/Abs

204 lb
15.9%BF

Time to bite the bullet and start upping my reps with lighter weight. I do feel I'm looking a little too big for physique so I'm just going to have to lose some size. It's like I always tell my female clients, it's hard to put on muscle. It's easy to lose it.


Leg Ext x 20/20

Rope crunches x 20/20

Smith Squats x 15/15
Lower Ab Leg Raise off Bench 15 x 20/20

Step Ups 50 x 12
Ab Twist Machine x 20

Leg Press x 20 /20/20/20
Ab Crunch Machine x 25 /25
Cable Oblique Crunch x 20/20

Leg Curls x15/15


PM Cardio
10 Min Elliptical Lv 7/18 1 min intervals
20 Min Stairs Lv 20/Lv 3 1 min intervals
(Think you can hang?!?!? Try that big Pimpin!)

DAY 4 - Bi's / Tri's

204
15.9%BF

DAY 3-Wed.Shd/Abs

30 min cardio

Side Raises 30 x 15/15/20
Machine Crunches 70 x 20 /80x20/90x20

Clean N Press 135 x 10/10/10
Hanging Leg Raise 15 x 15/15/10

Standing Reverse Fly 30 x 20/20/20


Rushed day....

Day 9 - Sprints/Back/Cardio

AM Cardio - 250 cal

Decided to try to hang with Big Ben again!
This dude is a monster on the cardio.
230 lb and he still smoked me on this...
But burned 250 cal in roughly 15 min!!!

Treadmill Speed 8 - 1/4 mile
8.5 - 1/4 mile
9 - till 0.9
10 till 1 mile


PM - Workout 500 Cal

Pull downs 20/20/20
Cable Tri Ext 80 x 20/20/20

Bent Rows 2 plates x 15/15/15
Cable 1 Arm Ext 50 x 20/20/20

Low Cable Rows
BoSU Close Grip Push-ups/Dip Machine/

Pullovers x 20/20/20
Dips x 20/20/20


PM Cardio
Elliptical 30 min
Ramp up to 180 HR > Rest 2:00 REPEAT

Treadmill 30 min
Incline 15
Speed 3
840 cal

DAY 1 - April 1 - Chest/Abs

210
17.7%


Flat Press
225 x 12
315 x 8

Lower Ab Leg Raise Bench
15 x 20

Incline Hammer Strength
4 Plates x 6 > DROPSET

Cable Oblique Crunch


Cable Flyes
100 x 15

Decline Bench Russian Twist/Decline Crunch
25 x 10

1 mile