7 Weeks and Counting. . .

[Sophie]

Well, it's that time again. Next contest is in 7 weeks. It's hosted by the OCB and is a Fitness Model competition. It also has three parts: how photographic you are (you send in pictures), a bikini round, and a fitness outfit round. http://theocbwebsite.com/FitnessModelGuidelines.htm

Goals:
*lose some body fat and weight (want to go in at 108-110 lbs, currently at 114lbs)
*leaner/better shape to my lower body
*have fun

Plan:
*cardio 3 times a week for an hour while in school
*lifting 3 times a week (upper body) while in school
*cardio 6 times a week when school ends
*lifting 6 times a week when school ends (unless not lifting for lower body gets me the results I want
*low carb, high protein diet

[hrpiii]

we are all behind you girl. Keep up the hard work. Keep focused, it is mentally challenging also.

[Sophie]

It felt so nice to be back at the gym. I was starting to get anxious about not lifting for so long. I'm back to my "old" routine for the most part. Am going to take it easy the first week back and increase the time next week.

Lifted for 36 minutes

Smith Bench Press - 45-9-9-9
DB Flyes - 15-9-9-9
Rear Lat. Pulldown - 62.5-9-9-9
Cable Shrugs - 162.5-9-9
BB Military Press - 30-9-9-9
Rear Lateral Raises - 7.5-9-9
BB Curls - 30-9-9-9
Preacher Curls - 20-9-9
Triceps Press - 22.5-9-9-9
Assisted Dips - 28-9-9

Haven't stretched yet but I will before the day is out. Tomorrow is a cardio day and I play on doing an hour on the stationary bike.

I am going to take measurements tomorrow.

[Sophie]

so, maybe I was a bit froggy. I'll have to ease back into this routine. Took the last two days off due to school work and will work out the next next two days with two days off. Next week I should be able to go the whole 6 days without much distraction. My major projects for the semester are DONE!!!

[Sophie]

Did cardio today. One hour on the stationary bike. Besides being bored out of my mind, I watched the news and listened to my MP3 player. I averaged 13.18 miles per hour.

[Sophie]

Lifted for 38 minutes

Smith Bench Press - 45-11-11
DB Flyes - 15-11-11-11
Rear Lat. Pulldown - 62.5-11-11
Cable Shrugs - 162.5-11-11-11
BB Military Press - 30-11-11
Rear Lateral Raises - 7.5-11-11-11
BB Curls - 30-11-11
Preacher Curls - 20-11-11-11
Triceps Press - 22.5-11-11
Triceps Pushdown - 37.5-11-11-11

Still trying to find a good weight/rep range.

[Sophie]

It was a cardio day. I did an hour on the stationary bike averaging 13.24 mph. Better than last time!

[NiteHawk]

What is your diet's macronutrient breakdown sophie ??

And be sure to hit that tanning bed at least 2-3 times a week. Being tan will make you look leaner as well.

[Sophie]

Originally Posted by NiteHawk

What is your diet's macronutrient breakdown sophie ??

And be sure to hit that tanning bed at least 2-3 times a week. Being tan will make you look leaner as well.

I have no idea what the breakdown is. I don't keep track. I just try to eat healthy at every meal. Grilled chicken and fried rice for dinner, pepperoni and salami sandwich with cheese for lunch, don't remember breakfast, i may have been sleeping still.

i have tanning lotion for the tan, it just came off REALLY easily. guess i shouldn't have bought tanning lotion from wal mart.