UKBFF Scottish Championships 2015 Bikini Fitness 2nd place!!!!

I didn't write for a long time, a lot happened. I had my first and second bikini fitness competition. First one was USN Classic at Bodypower Expo in Birmingham, UK. That was my first time on stage. I wasn't very stressed but can feel some tense. I am not very happy of my posing at Bodypower, and I didn't place. I can't find any official results except top3, so I don't know what place I got. Anyway I was in second callout out of 23 girls so expect to be between 6 and 10 place. Just week after I been at UKBFF Scottish Championships in Paisley, UK. This time I was very relaxed. But was very tired of waiting. I been in venue obout 8:30am in the morning, at 10am there was registration and I was on stage about 6:30pm. All day long waiting but It was worth it! This time I placed 2nd out of 14 girls and got invite to UKBFF British Finals in October! I am so happy! Enjoyed my short time on stage and can't wait to hit it again. I am very lucky that I got my boyfriend, because it was him that motivated me and guiding through this hard period. Now need to do some improvements with my "back pose" :D

Shoulders and biceps workout

Yesterday was higher carb day, carbs changed frim 20% to 30% and fats from 30% to 20%. 2 weeks and 3 days out.

Diet: 

1.instant oats 25g, impact whey protein 50g

2. Rice 40g, grilled chicken 100g

3.impact whey protein 50g

4.chicken 50g, almonds 30g

5.impact whey protein 50g, maltorextrin 50g

6.rice 40g, chicken 125g

7.impact whey protein 28g

Workout

Fasted hiit cardio 30 min

Shoulders and biceps

Warm up - few reps of different exercisex with 2,5 kg

1.shoulder press 12x7,5, 12x10kg, 12x10kg, 10x10kg, 12x7,5

2.arnold press 5x12x7,5kg

3.lateral raises with bent elbow (one hand)  –dropset : 5x(10x7,5kg)+(10x5kg)+(10x2,5kg)

4.front plate raises with turn 20x5kg, 16x10kg, 16x10kg, 16x10kg, 20x5kg

5.lateral raise with straight elbow (one hand): 2x10x2,5kg, 2x10x5kg

6.bent over lateral raises 5x12x7,5kg

7.rear delt face pull 20x20kg, 12x30kg, 14x25kg, 14x25kg, 14x25kg

8.seated biceps curls (one hand): 13x5kg, 8x7,5kg, 10x7,5kg, 

9.seated hammer curls – both hands: : 20x5kg, 8x7,5kg, 10x7,5kg, 20x5kg

10. Barbell curl: 15x10kg, 20x10kg, 10x15kg, 15x10kg

Post workout hiit 20min

Quads, glutes and calves workout

Workout from wednesday:

Fasted hiit cardio 30min

Close legs back squat: Warm up 20x20kg, 14x40kg, 14x50kg, 12x60kg, 10x70kg
Single leg press – each leg : 5x14x75kg
Bulgarian split squat – each leg: 5x15x10kg
Leg extention: 15x20kg, 15x25kg, 15x30kg, 15x25kg, 15x20kg
Walking lunges with dumbbells: 20x(2x7,5kg), 20x(2x10kg), 20x(2x12,5kg), 20x(2x15kg), 20x(2x7,5kg)
Hip thrusts 5x20x40kg
Glute cable kick back – each leg: 5x10x20 kg
Calf raises smith machine: 20x40kg, 

Post workout hiit cardio 20 min


Diet:
1. Impact whey protein 50g
2. Rice 25g, grilled chicken 125g
3. Impact whey protein 50g, 
4. Grilled Chicken75g, almonds 40g
5. Maltodextrin 50g, Impact whey protein 50g
6. Rice 10g, grilled chicken 75g, almonds 34g
7. Impact whey protein 25g