Working on mass building...

Although I pulled the plug and didn't compete for my show this season, I did realize in the process that I need to do one of two things...either train differently to compete in WPD or kick it up in the off season and go for BB.  As a result, I am kicking it up and going for BB in the spring.  Or at least that is the plan for now...and plans are always subject to change.

The judging for WPD was all over the map early on, but in the last year it appears that they have worked hard to make it more consistent.  And they consistently reward women who are figure + - sometimes even awarding top places to women who have very little muscle over women who are more muscular (at least as far as I can see).  And although I did not get down anywhere near where I needed to be to compete during my 18 weeks of prep (I did have a really unrealistic idea of how that was going to turn out...lol), I did realize I carry a lot of muscle.  Likely a lot more muscle than would be rewarded in WPD. 

Add in that I have to have a goal in the gym to stay on task...

Otherwise I bounce around, doing whatever, basically allowing myself to do everything half-assed - or not at all (truth be told! LMAO!)...

And I finally settled on going through a full mass building cycle.  Here is how the training split goes:

Weeks 1-3
Monday:
Back - 2 exercises, 4 sets each with 10, 8, 6, 10 reps
Chest - 1 exercise, 4 sets with 10, 8, 6, 10 reps
Biceps - 2 exercises, 4 sets each with 10, 8, 6, 10 reps
Tri - 1 exercise, 4 sets with 10, 8, 6, 10 reps
Calves - 3 sets of 12-15 reps

Tuesday: Off/Cardio

Wednesday:
Chest - 2 exercise, 4 sets each with 10, 8, 6, 10 reps
Back - 1 exercises, 4 sets with 10, 8, 6, 10 reps
Tri - 2 exercise, 4 sets each with 10, 8, 6, 10 reps
Biceps - 1 exercises, 4 sets with 10, 8, 6, 10 reps
Abs - 3 sets of 30 reps

Thursday: Off/Cardio

Friday:
Quads - 4 exercises, 4 sets each with 10, 8, 6, 10 reps
Abs - Abs - 3 sets of 30 reps

Saturday: Off/Cardio

Sunday:
Shoulders: 3 exercises, 4 sets each with 10, 8, 6, 10 reps
Hamstrings: 2 exercises, 4 sets each with 10, 8, 6, 10 reps

So, for this week thus far, my workouts looked like this:

Monday:
Cable Lat Pulldown:
120x10
130x8
140x6
120x10

T Bar Row:
115x10
135x8
160x4 (a bit ambitious...lol)
135x2
115x10

Barbell Bench Press:
115x10
125x8
135x5 (burned out on that last one)
115x10

EZ Bar Curls:
55x10
60x8
60x6
55x10

Concentration Curls:
25x10
30x8
30x6
25x10

Hammer Strength Calf Machine (press - plated):
180x15
230x15
230x12

20 minutes on elyptical

Tuesday: Off

Wednesday:
Incline Dumbbell Press:
35x10
45x8
50x6
40x10

Incline Dumbbell Flyes:
20x10
25x8
30x6
20x10

Pendlay Rows (Smith Machine):
55x10
65x8
75x6
55x10

Tricep Dips (assisted machine):
-80lbx10
-65lbx8
-50lbx6
-80lbx10

V Bar Cable Pressdowns:
35x10
50x8
57.5x6
42.5x10

Dumbbell Curls (standing):
20x10
25x8
30x6
20x10

Abs:
Crunch machine (upright): 30 reps + 10lb
Ceiling Stompers (decline bench): 10 reps x 3

25 minutes on elyptical

Feel good so far.  I haven't done barbell flat bench press in a while, as no matter how I change my form, I manage to tweak my shoulder.  I felt good on it this week, although a bit weaker than I would like to be (mostly because I don't have a spot - or that's what I am telling myself).  I am happy to be back on task and feel a sense of direction again. :)

After the first three weeks, this is what my splits will look like.  When I was in competition mode, I was cycling between weeks 1-3 and 4-6, but never did weeks 7-9 because I was on too much of a caloric deficit.  As a result, I am super excited to get to weeks 7-9! :)

Weeks 4-6
Monday:
Back - 2 exercises, 4 sets each with 8, 6, 4, 8 reps
Chest - 1 exercise, 4 sets with 8,6,4,8 reps
Biceps - 2 exercises, 4 sets each with 10,8,6,10 reps
Tri - 1 exercise, 4 sets with 10, 8, 6, 10 reps
Calves - 3 sets of 12-15 reps

Tuesday: Off/Cardio

Wednesday:
Chest - 2 exercise, 4 sets each with 8,6,4,8 reps
Back - 1 exercises, 4 sets with 8,6,4,8 reps
Tri - 2 exercise, 4 sets each with 10, 8, 6, 10 reps
Biceps - 1 exercises, 4 sets with 10, 8, 6, 10 reps
Abs - 3 sets of 30 reps

Thursday: Off/Cardio

Friday:
Quads - 4 exercises, 4 sets each with 8,6,4,8 reps
Abs - Abs - 3 sets of 30 reps

Saturday: Off/Cardio

Sunday:
Shoulders: 3 exercises, 4 sets each with 10, 8, 6, 10 reps (I'll do a press with a 8,6,4,8 split for one exercise)
Hamstrings: 2 exercises, 4 sets each with 8,6,4,8 reps

Weeks 7-9
Monday:
Back - 2 exercises, 5 sets each with 6,4,4,4,6 reps
Chest - 1 exercise, 5 sets with 6,4,4,4,6 reps
Biceps - 2 exercises, 4 sets each with 10, 8, 6, 10 reps
Tri - 1 exercise, 4 sets with 10, 8, 6, 10 reps
Calves - 3 sets of 12-15 reps

Tuesday: Off/Cardio

Wednesday:
Chest - 2 exercise, 5 sets each with 6,4,4,4,6 reps
Back - 1 exercises, 5 sets with 6,4,4,4,6 reps
Tri - 2 exercise, 4 sets each with 10, 8, 6, 10 reps
Biceps - 1 exercises, 4 sets with 10, 8, 6, 10 reps
Abs - 3 sets of 30 reps

Thursday: Off/Cardio

Friday:
Quads - 4 exercises, 5 sets each with 6,4,4,4,6 reps
Abs - Abs - 3 sets of 30 reps

Saturday: Off/Cardio

Sunday:
Shoulders: 3 exercises, 4 sets each with 10, 8, 6, 10 reps (I'll do a press with a 6,4,4,4,6 split for one exercise)
Hamstrings: 2 exercises, 5 sets each with 6,4,4,4,6 reps