My Version of the Power/Hypertrophy Workout

Day 1: Upper Body Power Day

Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps

Assistance Pulling movement:  Pull ups
2 sets of 6-10 reps

Auxiliary Pulling movement: Inverted rows
2 sets of 6-10 reps

Assistance pressing movement:  dips
2 sets of 6-10 reps

Assistance pressing movement: Standing dumbbell shoulder presses
3 sets of 6-10 reps

Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps

Auxiliary extension movement: DB triceps extension
3 sets of 6-10 reps

Day 2: Lower Body Power Day

Pressing Power Movement: Squats
3 sets of 3-5 reps

Assistance pressing movement: Walking lunges
2 sets of 6-10 reps

Assistance extension movement: hip thrust
2 sets of 6-10 reps

Assistance pulling movement: Good mornings
3 sets of 5-8 reps

Assistance pulling/curling movement: back extensions
2 sets of 6-10 reps

Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Hypertrophy pulling movement: Inverted rows
3 sets of 8-12 reps

Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps

Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps

Hypertrophy shoulder movement: Bent over lat raises 2 sets of 12-15 reps

Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Hypertrophy extension movement: glute bridge
3 sets of 8-12 reps

Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps

Hypertrophy extension movement: Single leg hip thrust
2 sets of 12-15 reps

Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps

Hypertrophy curling exercise: DB hammer curls
3 sets of 8-12 reps

Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps

Hypertrophy extension exercise: Skull crushers bar
3 sets of 8-12 reps

Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps

Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

 

In addition, I take my pup trail running 5 days a week and walking 2 days a week.


Layne Norton

I know this is a pretty typical protocol for Layne’s workouts… Obviously, this is WAY too much for me. I don’t have the Norton genetics haha.

Alan Aragon stressed the importance of not taking any one program to heart… unless you are absolutely new to training. Then you take everything preached to heart as to avoid injury.

Anywhoooo, I am thinking of doing something along the lines of this, tapered down to fit my needs. That’s ALOTTA exercises. I wouldn’t do that many.

 

I will have to think on this and get back to you with a plan. But I like the way it’s set up.
Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest
Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps


Show’s Over

Yesterday was an entirely new experience. I had the best time and the show was so much fun. It’s a small show, unlike the NPC shows I’ve done with over 200 competitors. The people who run it are really into the athletes. They even do fundraisers to send athletes all over the world. We were all invited to Milan next month, but I can’t uproot my life on whim. 😦

The girls on stage with me were gorgeous. I seriously didn’t expect the outcome that arrived…. I won first in figure open and figure overall!

I was shocked. I did not think I would win. I thought I had 3rd place at tops, but not overall.

I think I have a good future with this organization. I really like how it’s run and those who are a part of it. It’s a good fit for my physique.

Things I will change for the future:

I need to taper down my legs and bring up my top half. My entire top half! My legs definitely over power everything else. So I plan to do HFT, training lower 1 day a week and glutes and upper body 4 days.

I also need to dial in my diet a little more. Okay, I can’t call it a diet… I need to diet haha! And I will likely add in some hill sprints and a few more trail runs with my pup for my next show. My husband said one thing the other girls have over me is leanness.

I am not sure if it’s leanness or water retention. If I look at my pics 4 days out, I look pretty damn lean. But then the day of the show, I think I over-think everything and overload carbs. I fill out a bit too much.

Who knows? It’s all a guessing game.

I think I will do another show in September, either in San Diego or Vegas. I have to do 1 more show to qualify for the Natural USAs, and from there I can earn my pro card.

They have shows all over. This year the Natural Universe is in Australia, and they help athletes raise money to go. How nice is that?

I don’t really have photos. My husband is too shy to sneak up front when I am on stage. Here is one from after the show… a little blurred. Hopefully they will be up on the site soon.

Thanks again for your cheers!

 

Edits: Adding another photo. These are some of the girls from stage. They were amazing!

And here is my husband and I after the show. Sorry for all the blur. Stupid iPhone!


More pics, more pics, more pics!

I finally found the wire to connect my camera to the computer. Gotta love moving! T-minus 4 days and counting. Oh, carbs! I can’t wait for you to fill these muscles. 

 

 

 


Quick Snapshot

This after low carbs since Friday and a gallon of water. I can’t stop peeing haha! This was around 4 pm today.

I feel good. Water heavy and depleted though. I can’t get my pump on. 😉

Went to see the new Pirates of the Caribbean today with the kiddos. It took everything in me to not get up and go to the bathroom every 15 minutes. The guy sitting next to me would have likely punched me.

I started dandelion tincture yesterday. 30 drops 3 times a day for now. I may taper back a bit. I want to use this vs. an herbal diuretic blend.

I have both just in case, but think the dandelion will work. It’s strong! I’ve only had the tea and the capsules, but the guy at the nutrition shop swears by this. I don’t know why I never thought of it before.

We shall see. I look really amazing in the morn after it, but feel a little too dry. I will keep up on my water intake up throughout the week to hopefully keep water in my muscles.

I’ve always had a problem getting the balance right. I never mess with sodium or anything. The good thing about dandelion is it’s potassium rich. That will help.

Carb up begins Wednesday. I am going to do most of my carbs that day and carbs as needed up until show time.

As I’ve learned with endurance athletes, you can’t carb up the night before a race and expect to succeed. It takes time for glycogen stores to fill. Slow and steady…

 

If I can hold onto this leanness and get the pump I had at 17 days out after a nice carbo fix, I am golden!

5 days out. Depleted and water logged.


Peak Week

Hi Kids! I finally made it to peak week. I’m having the usual jitters and self-doubts about whether I will come out lean enough. Other than that everything is gravy.

My tan and drug test are in the morning on the day of the show. Um…. I guess this is how they run it, so I shouldn’t worry?!?!?!?

I have two hours to get checked in, tested, and ready. I have to do my makeup at the show because I am getting tanned at the show. This is a first.

I am water logged. My dear Aunt Flow decided to visit this week… which was totally cool with me. Better than next week.

Ah…. breathe.

I will try to get picks soon. I am horrible about taking pics.

 

 


The remaining plan

Super hero workouts are going really, really well. I am very pleased with the results. It’s exhausting to say the least, but I love them.

Sometimes I have to get a little creative, depending on the time and crowd of the gym. But I always leave sweaty and breathless. 🙂

Today I am starting my dandelion root tea. I will drink 2-6 cups a day up until the night before my show. I will take a natural diuretic the night before and day of my show as well. I know dandelion root is legal in this org, so I will stick with that.

I take diuretics because I hold water very easily. My liver and kidneys don’t always detox well, so dandelion root helps tremendously. I drink it every few months anyway for a good cleanse.

I will do my big carb-up On Wednesday before my show and introduce more carbs into my diet as need for the remainder of the week leading up to the time I step on stage. It takes plenty of time for glycogen stores to build up. It won’t happen over night, so I getting that big blast of carbs on WEdnesday night do the trick.

I will carb deplete From Friday to Wednesday before my show.

Ummm…. I still need to schedule tanning and my drug test. I am using the same suit and shoes as last time, so no worries there. The show is in town, so no hotel needed.

I’m excited to do my first tested show. It’s Olympic level testing, so I think I do a poly and a urine test. We shall see.

I feel great. My lifts are still good. Doing front squat at 135 for 5 and back at 155 for 5. Deadlift is still 245, though that’s a little tough right now.

Here is a photo from Sunday after my workout. I have the nice pump… which I am hoping to have on stage, too.

Thanks, girls! 

So, t-minus 17 days and counting.