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Posted 23 February 2013 by Su Farrell, (Created by Phil Learney)

Part 3: Su Farrell's Competition


Prep - Training 6 weeks out

Here is the last instalment of my training and nutrition. 6 weeks out.

Training hasn't changed massively and is still a 5 day split, training 6 days per week, resting on the seventh day. Training and nutrition are designed by my Coach, Phil Learney.

Cardio-vascular work started at 20 minutes 8 weeks out for 2 weeks and then increased by 5 minutes every week to a maximum of 50 minutes in the final week.

Diet doesn't change too much. Carbs in the post workout meal have been removed (from 10 weeks out). Carbs in the post workout drink have been replaced with glycine (from 8 weeks out).

Nutrition

  • 05:45: Glutamine (upon waking)
  • 06:30: Steak and cinnamon covered Brazil nuts + Fish oils, CLA, Multivitamins, Vit c, Vit d
  • 10:00: Chicken/White Fish & Green beans
  • 12:00: Chicken/White Fish & Green beans
  • 14:00: Steak /Salmon + Fish oils, CLA, Multivitamins
  • 15:45: Vmax Pump + Acetyl L Carnitine (pre training)
  • During training: 30 BCAA's
  • 16:45: Whey protein, Creatine, Glycine, Glutamine, Vit C, Vit E (post training)
  • 19:00: Chicken/White Fish & Green beans + Fish Oils, CLA, Multivitamins
  • 21:45: Glutamine + Zinc Matrix (pre bed)

Workout routine

Day One - Back and Biceps

  • Deadlifts off a medium box: 4 sets x 12 reps , tempo 31X1, 60s rest

Tri set:

  • Cable Lat Pulldown: 4 sets x 12 reps, tempo 2121
  • Seated Mid Row machine: 4 sets x 12 reps, tempo 2121
  • Seated Reverse Flye: 4 sets x 20 reps, tempo 1111
  • 60s rest

Tri-set:

  • EZ Bar Curls: 3 sets x 8 reps, tempo 30X0
  • Alternate Hammer Curl: 3 sets x 12 reps, tempo 2121
  • Cable curl (from behind body): 3 sets x 20 reps, tempo 2121
  • 75s rest

Day Two - Shoulders and Abs

Tri-set:

  • Leaning Cable Lateral Raise: 4 sets x 20 reps, tempo 1111
  • Seated Lateral Raise (partials - bottom half): 4 sets x 25 reps, tempo 1111
  • Dumbbell Seated Press (partials - bottom half): 4 sets x 20 reps, tempo 2121
  • 60s rest
  • Barbell Behind Neck Press (partials - bottom half): 3 sets x 20 reps, tempo 2121, 60s rest

Giant set:

  • Cable crunch: 4 sets x 8 reps, tempo 2121
  • Captain's Chair: 4 sets x 15 reps, tempo 1111
  • Incline Reverse Crunch: 4 sets x 15 reps, tempo 1111
  • Stability Ball Crunch: 4 sets x 15 reps, tempo 2121
  • 90s rest

Day Three - Hamstrings and Calves

  • Lying Leg Curl: 4 sets x 20 reps, tempo 2121, 30s rest

Superset:

  • Glute-ham raise (top half): 3 sets x 15 reps, tempo 2121
  • Romanian Deadlifts: 3 sets x 20 reps, tempo 2221
  • 60s rest

Superset:

  • Smith Machine Bulgarian Split Squats: 3 sets x 15 reps, tempo 1111
  • Dumbbell Walking Lunges: 3 sets x 30 reps, tempo walk
  • 60s rest
  • Seated Calf Raise: 3 sets x 10 reps, tempo 131131 (big stretch at bottom, half way up, back down for big stretch, all the way up), 45s rest
  • Single Leg Smith Machine Calf Raise: 3 sets x 10 reps, tempo 131131, 45s rest
  • Single Leg Standing Calf Raise: 3 sets x 10 reps, tempo 131131, 45s rest
  • Standing Calf Raise: 1 set x failure

Day Four - Chest and Triceps

  • Seated Cable Flyes: 2 sets x 20 reps, tempo 1111, 30s rest

Tri-set:

  • Incline DB Press: 4 sets x 12-20 reps, tempo 2121
  • Machine Flat Press: 4 sets x 12-15 reps, tempo 2121
  • Seated Cable Flyes: 4 sets x 12-15 reps, tempo 1111
  • 90s rest

Tri-set:

  • Dips: 4 sets x 12 reps, tempo 2121
  • Close Grip Bench Press: 4 sets x 8 reps, tempo 2121
  • EZ Bar Skull Crusher: 4 sets x 12 reps, tempo 2121
  • 90s rest

Day Five - Quads and Calves

  • Leg Extension: 4 sets x 20 reps, tempo 1111, 30s rest

Tri-set:

  • Back Squat (partials): 4 sets x 15 reps, tempo 2121
  • Leg Press (partials): 4 sets x 15 reps, tempo 2121
  • Barbell Walking Lunges: 4 sets x 30 reps, tempo walk
  • 60s rest

Tri-set:

  • Single Leg Dumbbell Step Ups: 3 sets x 20 reps, tempo step
  • Dumbbell Bulgarian Split Squat: 3 sets x 20 reps, tempo 2121
  • Barbell Single Leg Posterior Lunge: 3 sets x 20 reps, tempo lunge
  • 60s rest
  • Seated Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
  • Single Leg Smith Machine Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
  • Calf Raises: 3 sets x 20 reps, tempo 2312, 45s rest

Day Six - Repeat

Day Seven - Rest

Training and diet continue like this right up until the final week. In the final week pre-comp I will train with Phil as I am usually far too tired to train on my own at this point. Training will be more depletion work. The final leg workout will be around 5 days pre-comp. I will eat white fish and broccoli at every meal. A post-training shake is still utilised.

In the final week I will also manipulate sodium, water and vitamin C. Water loading will begin seven days pre-comp at 10 litres/day, finishing in 1 litre by midday the day before comp. Sodium will be dropped completely 3 - 4 days pre-comp. 10,000mg of Vitamin C is taken every day from seven days pre-comp.

This 12-week period of dieting saw me drop to 4.5% body fat (this was measured 4 days pre-comp) at a weight of 55kg.

Su Farrell's Facebook: Fanpage

Su Farrell's CutAndJacked.com: Interview

Part 2: Su Farrell's Figure Competition Prep: 12 weeks out

Part 1: Su Farrell's Figure Competition Prep: 16 weeks out

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