05.10.09

Jr. Nationals 2009 Prep

Posted in Uncategorized at 6:27 am by Ali

Hi, guys.  I’m in the middle of another prep! 

I think girls are always interested in how people prep for these things, so I’ll post a workout and some of my diet.  I am not crazy-dieting right now b/c I’m pretty much where I need to be.  I just need to keep muscle on, and tighten it up a little at the end (drop a tiny bit of fat and some water weight).  I’m eating about 1300-1400 calories.  My diet isn’t crazy…I just eat healthy, whole foods for the most part…with the exception of my protein powder addiction (ahem).  I am still having some off meals (or cheats/restaurant meals) or refeeds.  The occaisional protein bar if I get in a bind, etc.  I won’t do this in the last couple weeks b/c of the potential water gain.

Here was my workout from last night.  Not exactly typical.  I was feeling down and just wanted to hit a bunch of bodyparts heavy and feel better.  However…nothing I do is really ‘typical’.   I’m constantly changing.

Oh…cardio.  I am not doing much at all.   1 or 2 interval sessions per week.  I have been doing some circuit training on the days I’m not lifting heavy, and maybe 1/2 hour to an hour of steady state per week.  I’m also trying to stay active throughout the day.

warm up
25 push ups
40 lunges

Rack Pulls
205×5
235×5 x4

Crossover Step-ups
3 sets of 20 each

Bicep Curls
35’s 3×6 with some cheating

Down the Rack one arm DB Rows
55 lbs —-> 15 lbs all x5

Weighted Chins

Seated DB Press
35×5
40×5x3 - proud of this.  I will try to get the 45’s next time. My shoulder is a little touchy this morning, though.

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