Posted 27 January 2013 by Su Farrell, (Created by Phil Learney)

Part 2: Su Farrell's Competition


Prep - Training 12 weeks out

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This is my training 12 weeks out from competition. My training does not change massively during prep, but the small changes really do make a difference. Training is now a five day split, training six times per week, resting every seventh day. A my training and nutrition is designed by my coach Phil Learney.

Nutrition

This will be the first week of competition diet. Here is my day's diet. Times will vary slightly depending on what time I start work and therefore get up.

  • 05:45: Glutamine (upon waking)
  • 06:30: Steak and cinnamon covered Brazil nuts + Fish oils, CLA, Multivitamins, Vit c, Vit d
  • 10:00: Chicken & Green beans
  • 12:00: Chicken & 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, Waxy Vol, Glutamine, Vit C, Vit E (post training)
  • 19:00: Chicken, Green beans and Sweet Potato + Fish Oils, CLA, Multivitamins
  • 21:45: Glutamine + Zinc Matrix (pre bed)

Day One - Back and Biceps

  1. Deadlifts off a medium box: 4 sets x 8 reps, tempo 31X1, 60s rest
  2. Seated Mid Row machine: 4 sets x 12 reps, tempo 2121, 45s rest
  3. Reverse grip Lat pulldowns: 3 sets x 12-15 reps, tempo 2121, 45s rest
  4. Incline Prone Row wide grip: 3 sets x 20 reps, tempo 1111, 45s rest
  5. EZ Bar Bicep Curl: 3 sets x 8 reps, tempo 31X1, 60s rest
  6. Hammer Curl: 3 sets x 12 reps, tempo 2121, 60s rest
  7. EZ Bar Cable Curl: 3 sets x 20 reps, tempo 2121, 45s rest

Day Two - Shoulder and Abs

  1. Leaning Cable Lat Raise: 3 sets x 20 reps, tempo 1111, 45s rest
  2. Barbell Behind Neck Press (partial range - bottom half): 3 sets x 20 reps, tempo 2121, 60s rest
  3. Dumbbell Seated Press (partials - bottom half): 4 sets x 20 reps, tempo 2121, 60s rest
  4. Seated lat raise: 3 sets x 20 reps, tempo 1111, 45s rest
  5. Cable Crunch: 4 sets x 8-10 reps
  6. Captain's Chair: 4 sets x 20 reps
  7. Incline Reverse Crunch: 4 sets x 20 reps
  8. Stability Ball Crunch: 4 sets x 20 reps, 90s rest

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Day Three - Hamstrings and Calves

  1. Lying leg curl: 3 sets x 20 reps, tempo 2121, 60s rest
  2. Romanian Deadlifts: 4 sets x 12 reps, tempo 3121, 60s rest
  3. Glute-ham raise (partial - top half): 3 sets x 12-15 reps, tempo 20X0, 60s rest
  4. Plie Dumbbell Squat: 3 sets x 15 reps, tempo 2121, 45s rest
  5. Dumbbell Stair Lunges: 1 x 2 flights of stairs
  6. Seated Calf Raise: 3 sets x 10 reps, tempo 2312, 45s rest
  7. Smith Machine Calf Raise: 3 sets x 10 reps, tempo 2312, 45s rest
  8. Leg Press Calf Raise: 3 sets x 10 reps, tempo 2312, 45s rest

Day Four - Chest and Triceps

  1. Seated Cable Flyes: 3 sets x 20 reps, tempo 1111, 45s rest
  2. Incline Dumbbell Press: 4 sets x 12-15 reps, tempo 2121, 60s rest
  3. Flat Machine Press: 4 sets x 12-15 reps, tempo 2121, 60s rest
  4. Dips: 3 sets x 10-12 reps, 60s rest
  5. Close Grip Bench Press: 4 sets x 8 reps, tempo 2121, 60s rest
  6. EZ Bar Skull Crusher: 3 sets x 12 reps, tempo 2121, 60s rest
  7. Rope Pressdown: 3 sets x 15 reps, 45s rest

Day Five - Quads and Calves

  1. Leg Extension: 3 sets x 20 reps, tempo 1111, 45s rest
  2. Hack Squat: 4 sets x 15 reps, tempo 2121, 60s rest
  3. Back Squat: 4 sets x 15 reps, tempo 2121, 60s rest
  4. Barbell Single Leg Anterior-Posterior Lunge: 3 sets x 20 reps, 45s rest
  5. Seated Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
  6. Smith Machine Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
  7. Leg Press Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest

There is no cardio vascular work at this point.

Su Farrell's Facebook: Fanpage

Su Farrell's CutAndJacked.com: Interview

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

Part 3: Su Farrell's Figure Competition Prep: 6 weeks out

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