1st female anavar cycle - show prep

[dlklift]

Rest day today but went to watch some of my fellow teammates compete today and boyyyy has it given me some motivation!!

Check in was today too. 0.5lb up from last week. No major cheat allowed this week so just chicken fajitas and a protein bar as a clean refeed.

Cardio has changed to 45 min fasted LISS and 45 min LISS after last meal. Only food that’s changed is my morning 4 egg white 2 egg omelette has changed to a 5 egg white 1 egg omelette.

All good and a 5 week check in photo update will be posted tomorrow!

[dlklift]

Day 20 Back & Biceps

Straight arm pulldown
23kg 12 reps
29kg 10 reps
29kg 6 reps 23kg 5 reps 17kg 5 reps

Bicep curls cable
17kg 12 reps
23kg 10 reps
29kg 8 reps
Drop set 23kg 8 reps 17kg 12 reps

Plated single lat pulldown
20kg 12 reps
25kg 10 reps
30kg 8 reps

Bicep preacher curls
15.5kg (think the bar is 8kg) 11 reps
18kg 5 reps actually had to stop because the forearm pump was too much haha

Wide machine rows SS with narrow machine rows
20kg 10 reps for both
22.5kg 9 reps for both
25kg 7 reps for both

Bicep curls 21s
10kg barbell (x 3 set)




Comparison photos for 11 weeks out -> 5 weeks out (yesterday’s photos)

[kelkel]

Great progress!

[ghettoboyd]

wow!! holy crap!!! very nice with 5 weeks to go...amazing!!...

[dlklift]

Day 21 Hamstrings & Glutes (hamstring focus)

Lying hamstring curls
30kg 12 reps
35kg 10 reps
40kg 8 reps
45kg 7 reps (Pb!!!)

Stiff legged deadlifts
15kg each side 12 reps
20kg each side 10 reps
25kg each side 8 reps
30kg each side 6 reps (PB on this!)

Hyper extensions
10kg 10 reps (x 2 sets)
15kg x 9 reps (x 1 set)

Hip abductors
60kg 12 reps
70kg 10 reps
75kg 8 reps (full stack)

Glute kickbacks (plated)
90kg 8 reps each leg
100kg 7 reps each leg
115kg 6 reps each leg (Pb!!!)

Also back on the clen today (0.12mg), felt like I needed to train the shakes out of me today haha!

Thanks for the kind comments everyone! Leg lines are coming now too! (Picture taken from video)

[dlklift]

Also an update for the competitions I’m doing -

I’ve now decided to do one on the 12th May, one on the 20th May and one on the 16th June

So you could say that I’m actually 4.5, 5.5 and 9.5 weeks out haha!

[< <Samson> >]

9.5/10 +1 for some mean ink

[dlklift]

Day 22 Shoulders, tris & Abs

Rotator cuff warm up
6kg 12 reps (x 3 sets)

Side lateral raises
4kg 10 reps
4kg 10 reps
6kg 8 reps

Shoulder press
10kg 12 reps
12kg 7 reps
14kg Couldn’t get them up - dropped back down to 10kg for 8 reps - hate how quickly shoulders burn out

Front raises
4kg 20 reps (x2)
6kg 18 reps (x1)

Smith machine upright row
2.5kg each side 10 reps
3.75kg each side 8 reps
5kg each side 7 reps

Tricep machine
25kg 12 reps
30kg 10 reps
35kg 9 reps

Tricep pushdowns
12.5kg 10 reps
15kg 8 reps
17.5kg 5 reps
Back to 10kg to burn out x 10 reps

Cable shoulder raises (between the legs with back to the cables)
5kg 9 reps
7.5kg 7 reps
Only did 2 sets because my wrist is hurting from one of my sessions last week (not quite sure how I did it)

Shoulder press machine
15kg 10 reps
20kg 7 reps
20kg 5 reps

Ab circuit -
Russian twists
Leg raises
Bicycle crunches
(x 3 sets)

All fun and games! Rest day tomorrow for me! Chose to have it on Thursday this week so I can meal prep my food tomorrow for the next 3 days

[dlklift]

Rest day today! Really really struggled to do nothing today so did my usual fasted cardio this morning and cleaned the house to keep busy.

Was really itching to go to the gym today but put myself on house arrest.

Back down to the weight I was last week today! So 3 days until check in so fingers crossed for a good drop this week



Pic took yesterday after my gym session

[dlklift]

Day Quads and calves

Leg extension
40kg 11 reps
45kg 9 reps
50kg 7 reps
35kg then 25kg drop set (doing reps until I physically can’t move the pad anymore)

Free weight squats heels elevated
60kg 11 reps
60kg 9 reps (felt heavier this time)
80kg 7 reps
90kg 5 reps
100kg 3 reps

Calf raises on leg press
80 12 reps
90kg 11 reps
110kg 9 reps
Drop set to failure (110kg -> 80kg -> 60kg)

Leg press
150kg 12 reps
170kg 9 reps
200kg 7 reps
Then drop set 150kg 8 reps
100kg 8 reps
50kg 8 reps

Ab circuit x 3
Leg raises
Russian twists with 6kg medicine ball
Bicycle crunches

New low weigh in today at 8 stone 4.5lbs. Last week I was at 8 stone 5.5lbs, I’ve also got 2 days left to go for check in so hoping to drop more weight by then.

I was bad tonight and ate a couple more pieces of sweet potato than I should have. Been my first slip up on prep and just need to get it out of my head rather than feeling guilty and just move on and smash the next 4 weeks. Too close now to make mistakes.

[dlklift]

Day 24 Back & Shoulders

Rack pulls
60kg 12 reps
90kg 11 reps
110kg 9 reps
130kg FAIL
Dropped down to 100kg for 8 reps to burn out

Rotator cuff warm up
6kg x 2 sets

Shoulder press
Warm up set 6kg 12 reps
10kg 12 reps
12.5kg 10 reps
15kg 5 reps
15kg 4 reps

Rear delt fly
9kg 12 reps
14kg 10 reps
14kg 10 reps

Pulldown machine
30kg 12reps
40kg 10 reps
50kg 7 reps

Upright row cables
12.5kg 12 reps
15kg 9 reps
17.5kg 7 reps

Up in weight today to 8 stone 5 1/4. Bit annoyed, was it the food last night. Was it the leg session!?

Check in tomorrow hoping it’s a weight loss for the week!

[dlklift]

Day 26 glutes and Hamstrings (quick session because I’m knackered today and didn’t have much time)

Hack squat (machine weighs 47kg)
50kg 10 reps
70kg 9 reps
90kg 7 reps

Hip abductors
60kg 12 reps
70kg 10 reps
75kg 8 reps (full stack)

Sumo deadlifts smith machine
15kg each side 12 reps
25kg each side 9 reps
30kg each side 7 reps

Glutekickback
100kg 8 reps each leg
110kg 5 reps each leg
Literally too pooped to do another set here - heart rates reaching 160bpm on this haha

Seated hamstring curl
25kg 12 reps
30kg 10 reps
35kg 8 reps

Sumo decline squats
10kg dumbbell 10 reps
15kg dumbbell 9 reps
20kg dumbbell 8 reps

Check in went well today. 4 weeks to go. Banana has been cut. Carbs only in one meal now (150g of sweet potato) and cardio upped to 60 min fasted and 60 min evening - both LISS.

Weight has been fluctuating but coach thinks it’s the leg day that’s done and I have actually lost the lb I originally thought.

[kelkel]

Killing it!

[dlklift]

Day 27 - Back & biceps

Straight bar pulldowns
23kg 12 reps
29kg 10 reps
35kg 8 reps

Bicep curls cables
23kg 12 reps (x 3 sets)

Seated rows plated supersetting wide grip with narrow grip
15kg 8 wide grip and 8 narrow grip
20kg 7 wide grip and 7 narrow grip
25kg 6 wide grip and 6 narrow grip

Bent over barbell row
25kg 10 reps
35kg 7 reps
35kg 7 reps

One arm dumbbell row deadstops
18kg 8 reps each arm
20kg 7 reps each arm
24kg 6 reps each arm

Alternating bicep dumbbell curls
8kg 20 reps
10kg 16 reps
12kg 10 reps

21s bicep curls
10kg barbell x 3 sets

Concentrated bench bicep curls
4kg dumbbells 21+ reps till failure (x 3 sets)

Pulldown machine
40kg 10 reps
45kg 8 reps
50kg 6 reps

Noticed some nice forearm veins today! Seeing my body change regular is really motivating now trying to put the cheat meal to good use in today’s session!

[dlklift]

Yesterday ended up being a rest day as we went paintballing for the whole day 10am - 3pm

Burnt a shed load of calories doing cardio but needed a nap when I got home then woke up at 8.30pm and just went back to bed until 5am this morning...

Really needed it! Coach has told me to take Benadryl on my 2 days off clen to make it more effective when I go back on as at the moment I’m on 4 0.04mg tablets a day. Dropped it down to 3 tablets today so we’ll see how it goes.

Training shoulders & tris with a friend tonight so should be fun!