Bikini fitness Posing practice

Pics from my posing practice. 

My shoes

It is now last week of bulking. Doing one extra. I am now on 2700 calories a day... Omg it is a lot :D Can't wait to start prep but I hope I won't have to do fasted cardio lol ;Ddd

Last week workouts

IThursday - back

Friday - shoulders + biceps + triceps

Saturday - legs (hamstrings, glutes, calves)

Sunday - chest + back 

Monday - OFF WORK AND OFF GYM!

This week I been so tired. I bern working this weekend so I decided that I will do mondays workout on sunday to have finally all day off everything. Woke up at 6 to eat and go to sleep lol :D need to rest... Find out that will do extra week of bulking so still got 2 weeks to gain some weight :D

Busy days!

Last 3 days been so busy that I didn't even got time to write here. Finished gym late, came home late, eat late, go to sleep late and again get up too early :( I won't add the whole workouts, they are similar to prev week.

On monday we done chest & back. Still no rack pull for me. But I done barbell bent over rows 60kg 8 reps and dumbbell bent over rows again 27,5kg! Hope next week will be 30kg :P

Tuesday shoulders - again got massive pump on my shoulders, I just love it :-)

Today legs. I still feel pain on my hamstrings from saturday haha today quads, a bit of glutes and calves. Managed to do 8 reps of 250kg leg press. Fingers crossed for 300kg in next week, final bulking week.

Ordered fabrics and connectors for my bikini suit because my auntie will do my bikini suit. Can't wait to see it. If she will do it properly I hope she will start a business with competition suits :D

Will get my posing shoes on Saturday..can't wait to try them. Hope that they sent correct size lol.

And today we got a delivery from MyProtein. We got free 5kg bag of protein. Don't know how that happen but very happy about that :D

At the end a little transformation of my back. Never can do a good back selfie ;p

Sunday bikini posing practice

On sunday I go to UKDFBA Posing/diet club in Livingston. They been so kind to give us a little posing practice even if you want to compete in different federation. Meet a lot of beautiful girls and think that all of them done very well. I also gain a little bit of confidence. Need to work on my T-walk because I am doing it to fast... Need to slow down :P Anyway I fall in love in it and can't wait to step up on stage! 

Legs: Hamstrings and Glutes Workout + Bikini Posing Practice

Today my diet changed. It turns to 2600 calories a day.

Protein 30%

Carbs 50%

Fat 20%

Last two weeks of bulking :-) today we smashed hamstrings and glutes. After workout I had posing practice with my Bikini Team. My second posing in front of other people. I think I am getting more confident. But I need my shoes!!!! Tomorrow I am going to posing as well but there will be more people. :D so excited....

Saturday Legs 

6-8 reps each set if no reps info given

Always increase your weight with each set

Barbell squats

Warm up x20 20kg

Set 1 40

Set 2 50

Set 3 55

Barbell Stiff leag deadlifts

Warm up x20 40

Set 1 50

Set 2

Set 3

standing Hamstrings curl + hip thrust

Warm up 5kg (one leg ) + 27kg

Set 1 5 kg + 27kg

Set 2 5kg +27kg

Set 3 5kg +27kg

Sumo squat with dumbbell

Warm up x20 17,5

Set 1 17,5

Set 2 17,5

Set 3 17,5

Lying leg curl + kickback

Warm up x20 5+5

Set 1 10+10

Set2 15+15

Set 3 10+15

Shoulders workout

Yesterday we done only shoulders because on sunday we are going to other gym for my posing practice so we will do biceps and triceps. My posing shoes still didn't arive :( can't wait to get them!

Shoulders pumped again ;D 

Friday Shoulders

6-8 reps each set if no reps info given

Db shoulder press

Warm up x20 5kg

Set 1 10kg

Set 3 12,5kg

Set 3 10kg

Seated shoulder press machine + one hand lateral raise

Warm up x20 5kg +5kg (one hand)

Set 1 5kg +5kg 

Set 2 5kg +5kg 

Set 3 5kg +5kg

Front raise plate with turn + lateral raises

Warm up x20 5kg+7,5kg/5kg

Set 1 10kg(8reps)/5kg(6reps)+7,5kg(8reps)/5kg(8reps)

Set 2 10kg(8reps)/5kg(6reps)+7,5kg(8reps)/5kg(8reps)

Set 3 5kg(14reps)+5kg

superset Rope face pull + reverse fly

Warm up x20 20kg+7,5kg

Set 1 30kg+7,5kg

Set 2 40kg+7,5kg

Set 3 30kg(12reps)/20kg(12reps)+7,5kg

Thursdsys back & triceps workout

Yesterday I pumped my triceps. I's growing :D Today I'm going to visit my auntie, maybe she will do my stage suit because they are so expensive everywhere else. Will see. 

Thursday Back + Triceps

6-8 reps each set if no reps info given

Wide & Narrow grip pull ups

Set 1 Wide grip 8 reps

Set 2 Wide grip 8

Set 3 Wide grip 8

Set 4 Narrow 8

Set 5 Narrow 8

Set 6 Narrow 8

Seated Row Narrow grip

Warm up x20 20kg

Set 1 30kg

Set 2 40kg

Set 3 50kg/40kg/30kg/20kg

Standing Pullover 

Warm up x20 20kg

Set 1 20kg

Set 2 20kg

Set 3 20kg

T-Bar Row

Warm up x20 20kg

Set 1 40kg

Set 2 50kg

Set 3 55kg/40kg/20kg

Back Extentions x10-12

Set 1 5kg

Set 2 10kg

Set 3 15kg

Set 4 15kg

Bench dips 

Warm up x20 reps

Set 1 20 reps

Set 2 20 reps

Set 3 20 reps

Bar dips - lying triceps extentions

Warm up x20 12 kg

Set 1 17kg 

Set 2 17kg 20reps

Set 3 17kg 20reps

Rope pull down

Warm up x20 10kg

Set 1 10kg

Set 2 10kg

Set 3 10kg

Overhead two handed triceps extention

Warm up x20 10kg

Set 1 12,5kg

Set 2 12,5kg

Set 3 12,5kg

Legs workout

Wednesday Legs workout

6-8 reps each set if no reps info given

Always increase your weight with each set

Barbell Squat

Warm up x20 20kg

Set 1 40kg

Set 2 50kg

Set 3 60kg

Set 4 70kg

Leg Press

Warm up x20 50kg

Set 1 120

Set 2 200

Set 3 210

Havk squat + Leg extention

Warm up x20 machine weight + 15

Set 1 10 + 15

Set 2 20 + 15

Set 3 30 + 15

Bulgarian split squat

Warm up x20 5kg

Set 1 7,5kg

Set 2 7,5kg

Set 3 10kg

DB Walking Lunges x 20 (10 each leg)

Set 1 7,5kg

Set 2 7,5kg

Set 3 10kg

Set 4 10kg

Standing calf raises

Set 1 x10 30kg

Set 2 x10 30kg

Set 3 x10 30kg

Set 4 x10 30kg

Set 5 x10 30kg

Birthday shoulders & biceps workout

Yesterday had a birthday workout ;) shoulders and biceps. Had off at work but had to move my ass and take train to the gym :-) I ordered my bikini posing shoes, can't wait to get them! 

Diet:

2550 calories

Protein 30% 191g

Carbs 45% 287g

Fat 25% 71g

Tuesday Shoulders + Biceps

6-8 reps each set if no reps info given

Shoulder press

Warm up x20 20kg

Set 1 30kg

Set 2 25kg

Set 3 35

Seated shoulder press

Warm up x20 5kg

Set 1 10kg

Set 2 15kg

Set 3 12,5kg

Arnold press

Warm up x20 2,5kg

Set 1 10kg

Set 2 7,5kg

Set 3 7,5kg

Lateral raises

Set 1 x 10-12 7,5kg+5kg

Set 2 x 10-12 7,5+5

Set 3 x 10-12 7,5+5

Set 4 x 10-12 7,5+5

Rear delt flyes

Set 1 x 10-12 7,5kg

Set 2 x 10-12 10

Set 3 x 10-12 10

Set 4 x 10-12 7,5

Bicep curl

Warm up x20 5kg

Set 1 7,5kg

Set 2 10kg

Set 3 7,5kg

Standing biceps cable curl

Set 1 x 8-12 10

Set 2 x 8-12 20

Set 3 x 8-12 30

Bicep curl - barbell drop set - drip from the heaviestweight you can lift until faliure

Set 1 22/17/12

Set 2 17/12 

Set 3 17/12 

Hammer curl

Set 1 5 kg (one hand )

Set 2 7,5 + 5

Set 3 7,5 + 5

Set 4 7,5 + 5

Chest & back

Buuuu... There is no more deadlifts and rack pulls for me because mu traps are too large lol :D chest & back was yesterday workout. Today special Birthday shoulders & biceps :-) can't wait!

Monday Chest & Back

6-8 reps each set if no reps info given

Wide grip bench press

Warm up 20 reps 20kg

Set 1 30kg

Set 2 30kg

Set 3 35kg

Incline bench press DB

Warm up x20 5kg

Set 1 10kg

Set 2 12,5kg

Set 3 15kg

Incline bench flyes

Warm up x20 2,5kg (one hand)

Set 1 10kg

Set 2 12,5kg

Set 3 10kg

Elevated pushups to faliure

Set 1 10 reps

Set 2 10

Set 3 10 

Set 4 8

Wide grip lat pull down

Warm up 20 reps 20kg

Set 1 45kg

Set 2 50kg

Set 3 45kg

Close grip pull down

Warm up 20 reps 20kg

Set 1 35kg

Set 2 40kg

Set 3 45kg

Bent over rows - wide grip

Warm up 20 reps 20kg

Set 1 40kg

Set 2 50kg

Set 3 55kg

Dumbbell bent over rows DROPSET (8 reps each weight, one hand)

Set 1 22,5kg/20kg/17,5kg 

Set 2 25kg/20kg/15kg

Set 3 27,5kg/22,5kg/15kg

The Cruse, my new pre workout

Recently bought new pre workout. COBRA LABS - The Cruse . I tried a lot so far but this one is obe of the best! I used to have a headache when I used some pre workout  but there is no headache after this one. Actually don't know if there are side effects because I don't have anty :-) I feel really concetrated while working out. Taste is really good, I got lemon taste :-) Recommend!