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Hello Everyone

The Grim Repper

The Grim Repper

Super Moderator
Sep 26, 2008
4,352
3
38
Making it Happen Somewhere
Fitnik13 said:
Thank You! I didn't ask at the show, but two of my teammates asked one judge. He told 1 truth and one lie..he told the figure girl she needed to lose weight, that was the same thing our trainer said, I guess she had to hear it again.. He told the bikini chic- she needed abs- that was a lie- other bikini girls placed and didn't have any abs. But, I did write to them they replied today to send them a front and back pose, I don't know how they will remember unless they wrote notes, like I made an error and did 4 poses instead of 3 and forgot to curtsy.. Lol
Click to expand...

Fair enough.
 
The Grim Repper

The Grim Repper

Super Moderator
Sep 26, 2008
4,352
3
38
Making it Happen Somewhere
Fitnik13 said:
Hi, my plan is to do another show 11/15. 11/16, if I don't like how I look by 11/9.. I will not do it, unless I get to a low PBF, and widen my back some with some more muscle..
Click to expand...
Since you're clean, adding mass to your back while losing more body fat in four weeks is a challenge. Tighten the waist up from behind and your lats will appear to come out more.
 
T

turbobusa

Super Moderator - RIP
Nov 18, 2012
3,442
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0
Hey Fitnik. Here is a way to make it the back appear wider. Do you ever hang
and let your scapula pop out? It's not going to add muscle but if you get use to
being able to pop your lats very easily it will help. 3-4 "hangs" daily spread throughout the day.
1 minute or so 3 reps will be noticable in that short time frame of a few weeks.
Also at the end of your back work do platz straight arm pull downs. Not a joke.
It's a short finishing move that really puts some blood and flexability together.
use a lat pull down machine with straight bar. Strap in . Fairly light wt.
Keep arms straight you can lean back slightly. Now try to bring the bar to your upper chest while keeping arms straight.Of course that is impossible.
Its a short movement and is favorite finisher. It is like a reverse shrug where you start with lats fully stretch then contract your lats so bar comes toward you. Throw in a few pauses at top and bottom . Then rep out with a smooth pumping style. 1-2 sets thats it. That one is one I NEVER see other people do or rarely. It works. Thats a platz move from way back when. Might take sec to master it but it is well worth it.
Good luck. Keep us posted. T
 
Fitnik13

Fitnik13

Registered User
Oct 10, 2013
167
0
0
Southwest
The Grim Repper

The Grim Repper said:
Since you're clean, adding mass to your back while losing more body fat in four weeks is a challenge. Tighten the waist up from behind and your lats will appear to come out more.
Click to expand...

Thanks for the feedback , Do you have tips to help tighten up the waist from behind? Does back extensions work?
 
The Grim Repper

The Grim Repper

Super Moderator
Sep 26, 2008
4,352
3
38
Making it Happen Somewhere
Fitnik13 said:
Thanks for the feedback , Do you have tips to help tighten up the waist from behind? Does back extensions work?
Click to expand...

Back extensions will thicken the lower back some, but for the short term, consider lightening up the db rows for back or changing how frequently you do them. Rows can thicken up your obliques as well making your waist larger. I'd try those hangs and straight arm movements turbo discussed as well as barbell pullovers on a decline bench with an EZ curl bar - that is if your gym doesn't have a hammer strength pullover machine to help bring your 'wings' out a bit.
Grim
 
Fitnik13

Fitnik13

Registered User
Oct 10, 2013
167
0
0
Southwest
Thanks The Grim Repper

The Grim Repper said:
Back extensions will thicken the lower back some, but for the short term, consider lightening up the db rows for back or changing how frequently you do them. Rows can thicken up your obliques as well making your waist larger. I'd try those hangs and straight arm movements turbo discussed as well as barbell pullovers on a decline bench with an EZ curl bar - that is if your gym doesn't have a hammer strength pullover machine to help bring your 'wings' out a bit.
Grim
Click to expand...


Thank You! I just took a screen shot of this so I can add to routine
 
Fitnik13

Fitnik13

Registered User
Oct 10, 2013
167
0
0
Southwest
Turbobusa

turbobusa said:
Hey Fitnik. Here is a way to make it the back appear wider. Do you ever hang
and let your scapula pop out? It's not going to add muscle but if you get use to
being able to pop your lats very easily it will help. 3-4 "hangs" daily spread throughout the day.
1 minute or so 3 reps will be noticable in that short time frame of a few weeks.
Also at the end of your back work do platz straight arm pull downs. Not a joke.
It's a short finishing move that really puts some blood and flexability together.
use a lat pull down machine with straight bar. Strap in . Fairly light wt.
Keep arms straight you can lean back slightly. Now try to bring the bar to your upper chest while keeping arms straight.Of course that is impossible.
Its a short movement and is favorite finisher. It is like a reverse shrug where you start with lats fully stretch then contract your lats so bar comes toward you. Throw in a few pauses at top and bottom . Then rep out with a smooth pumping style. 1-2 sets thats it. That one is one I NEVER see other people do or rarely. It works. Thats a platz move from way back when. Might take sec to master it but it is well worth it.
Good luck. Keep us posted. T
Click to expand...


Thanks so much , :headbang: I took a screenshot of this one too.. I did back today too. I wish I saw this earlier:banghead:
 
NewExpopharm

NewExpopharm

Registered User
Jul 22, 2014
72
0
0
Fitnik13 said:
I hope to get to learn quickly! I need some assistance! I've been working out for over 2 years, began training for NPC Figure comp as of 8/19/13. Did my 1st show last Saturday Oct 5.. I would like to improve with developing more muscle mass/ leaning out.

Any suggestions? Critiquing is welcome!

In this photo I was 127lbs with 11��% BF... 38yrs old, 5'3 .. I have a trainer, since 8/2013. He just sent me a new meal plan last night.





Hello Enigmatic707!

I'm 5'3 at 135lbs with 13% BF, I took a week off from 1st show (Oct 6-Oct 13).. I'm clean haven't used anything AAS. On new meal plan as of today.


Mon/Wed Fri

Breakfast: 4 egg whites
Midmorning: 3oz of chicken & 1/2 cup of cucumbers
Lunch: 4oz of chicken or fish or ground turkey w/ 1 cup of cucumbers
Mid-Afternoon: 3oz of chicken 1/2 cup of cucumbers
Dinner: 4oz of fish or chicken w/ 1 cup of asparagus

Tue/Thur/ Sat/Sun

Breakfast: 4 egg whites w/ 1 cup of oatmeal
Midmorning: 1 plain rice cake with peanut butter or almond
Lunch: 4oz of chicken or tuna or fish, 1 cup of asparagus and 1 cup of yams (if needed).
Mid-afternoon: 3oz of chicken w/ 1 tbsp of almond butter
Dinner: 4oz of fish or chicken or ground turkey, 1 cup of asparagus, and a dinner salad green onions,bell peppers, cucumbers w/ olive oil vingarette.


1 gal of water per day


Workout Plan:


Now he wants me to lift heavy as I can with proper form
3 sets of 10-12-12 reps (everything)
**Cardio: 45-60 mins a day for now**
He wants to pull out some more muscle


Monday
Legs/abs

Superset
Leg extensions
Into
Step ups body weight

Superset
Leg press
Into
Lunges
Into
Wide stance squats (I hold a 55lb DB)

Lying leg curls
Into
Seated leg curls
Into
Stiff legged dead lift

Abs
3 x 25
Crunches
Into
Leg raises


Tuesday
Shoulder/triceps/ abs

Warm up
2 sets of 20 side laterals with light weight

Superset

Seated Military
Into
Front laterals

Upright rows
Into
Side laterals
Into
Rear lateral

Push downs
Into
Cable rope ext
Into
Dips

Abs
2 sets of 25

Cable rope crunch
Into
Knees up off bench

Wednesday
Shoulders/ Triceps


Superset

Side Laterals
Into
Dips off bench

Front lateral
Into
Shrug dumbbell

Military press
Into
Upright rows

Skull crushers
Into
Push downs
Into
Rope ext


Thursday
Back/bicep/ abs

Seated cable rows
Into
Pull downs

One arm rows
Into
Straight arm pull downs

DB curls
Into
Bar curls

Hammer curls
Into
Preacher curls

Abs
3 x 25
Crunches on stability ball
Leg raises off bench

3x 50 mountain climbers

Friday (I don't like this one)

BUTT/ Conditioning

3 sets of 20

Superset

One legged lying ext ( one foot on medicine ball)
Into
Seated one leg
Into
Butt blaster
Into
Wide stance sumo squat
Into
Side lunges (2 times up and down)

Superset

Burpees
Into
Box jumps
Into
Squat jumps
Into
Lunges (kick leg high: 3 x up and back)
Click to expand...
Welcome aboard! Looking amazing
 
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