The Extremists Blog

Squat session 25th of june

squat

set 1 60kg 8 rep’s

set 2 100kg 3 rep’s

set 3 140kg 3 rep’s

set 4 180kg 2 rep’s

set 5 220kg 1 rep

set 6 260kg 1 rep

set 7 320kg 2 rep’s

set 8 360kg 2 rep’s (deep) full kit using Metal black wraps very tight.. Best wraps I have ever used.

No assistance work today work out time : 1 hour didnt use any caffeine for this session, will save it for the meet.

post workout: Whey protein 50 grams of protein / 50 grams of maltodextrin. 10 g of creatine 10 g of glutamine
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Next competitions:

july - BPC British championships Bournemouth, England.

Friday 13th June

Training Plan

Monday; Shoulders

Tuesday; glutes

Wednesday; abs

Thursday; extra cardio

Friday; hamstrings

Saturday; abs

Sunday; rest

There you go that’s my week in training, a lot of people will read this and think, man this girl is lazy or that she has forgotten that she has other body parts.  But i do have reasons why i train like this.  in 2005 when i came second at the Nabba Britain after the show i sat back and thought about comments i had received after the show.  some people suggested i had over dieted, some said i was beginning to move more towards a bodybuilding look rather than figure and then some people made suggestions on my week body parts.  These comments were all valid points but i started to get a bit confused and lost with the direction i wanted to go in.  So i looked towards what the standard was like of the universe girls i thought if i could look just 50% like those girls i would do better.  The one major thing i noticed about those girls was there shape.  I knew to improve by shape i needed bigger shoulders and a bigger bum to be balanced.  I also needed to build some abs because no matter how ripped i was i didn’t have abs, my strongest body parts were always my back and legs so i decided to stop training them and my arms and let the parts that needed work get the attention.  It must have worked because the following year i turned up at the Nabba Britain and won my class.  Knowing i still had a lot of work to do, to even be close to universe standard.  I stuck to the same training plan for the next 18 months, then last year went on to place 3rd at the universe. 

After the universe last year my aim was to keep the shaped i had worked for but come in smaller this year (yes loose a bit of muscle) so to improve my shape further however loosing muscle is harder than you would think, but i think i have managed it and this year hopefully will have improved again. 

 rach xx

Thursday 12th June 2008

hey you welcome to my ‘Extreme Blog’.  To explain the title this blog is going to be all about my diet and training up to the universe which is on the 4th October 2008 which is roughly 16 weeks away from this saturday coming.  It’s going to include my training, diet and other bits thats going on in my life for the next 16 weeks.

First a bit of history about me I’ve been competing for 6 years now i did my 1st show when i was 16 you can see the full list of shows I’ve done on my website www.rachael-grice.co.ukI’ve stuck to nabba because i think its the perfect class for me to compete in, its suits my body.  Last year was the 1st time i competed in the Nabba Universe,  if I’m honest the universe has always been the ultimate goal for Nabba figure girls it’s kind of the be all and end all of titles.  Last year i placed 3rd out of a class of 20 girls so this year I’m hoping to go back and better my placing whether that be by a place or two only time will tell!

Right on to diet and training, I’ve been dieting for 4 weeks now so far, my diet looks like this at the moment;

45 mins CARDIO 

                                                         CARBS             PROTEIN

Meal 1; 100g Porridge Oats                   60g

             1 Big scoop extreme protein                       30g

Meal 2; 50g brown rice                       35g

            150g turkey mince                                       30g     

10 mins before Training 1 table spoon

Extreme Fury

Meal 3; 1scoop Extreme Protein                               30g

             2 scoop Build and Recover      40g               20g

Meal 4; 50g brown rice                       35g

            150g turkey mince                                      30g     

Meal 5; 1 scoop Extreme Protein                            30g

             50g oats                                 30g

Meal 6; 7egg whites+1 yolk                                   24g

            100g turkey mince                                     20g

so that makes totals of

 Protein = 214g  Carbs=200g

So that’s basically my diet at the moment my protein wont really change much but my carbs will go up and down as my weight changes.  I’ll type up my training plan tomorrow

rach xx

monday 21st of july

raw bench press

set 1 20kg olympic bar 10 rep’s

set 2 60kg 8 rep’s 

set 3 100kg 6 rep’s

set 4 120kg 5 rep’s

set 5 140kg 5 rep’s

set 6 170kg 3 rep’s NO BENCH SHIRT TODAY

close grip bench 16 inch grip

set 1 100kg 10 rep’s

set 2 140kg 3 rep’s

set 3 150kg 3 rep’s

dip’s

set 1 bodyweight 10 rep’s

set 2 20kg disk 10 rep’s

set 3 40kg(2 x20kg disks)

CORE WORK

roman chair sit ups

set 1 20kg disk 12 rep’s

set 2 40kg (2 x 20kg disk)12 rep’s

set 3 60kg (3 x 20kg disk) 10 rep’s

hypers with bands

set 1 red band (light) 12 rep’s

set 2 blue band/20kg disk 10 rep’s

set 3 blue band/2 x 20kg disk 10 rep’s

post workout

extreme build and recover / extreme whey 2 scoops / 2 x kre evolution caps / 10 caps of extreme glutamine