Thanks for your responses to my previous post where I asked you what you wanted to know about my prep.
The majority of voters clicked on the question about what weights I’m lifting in the gym at the moment, so that’s what I’ll talk about!
I did also get asked about recipes (blog post coming soon), a day’s eats (maybe) and a couple of off-piste questions which I’ll answer at the end of this post.
Since I do a lot of different lifts (I currently have two different leg sessions, as well as chest, triceps, back, biceps and shoulders), I thought I’d just pick a few main ones to tell you about. I suppose I should take pictures really but… I haven’t. Sorry about a text-heavy post! Here goes:
Squat (using Olympic bar) – 80kgs for 3 sets of 8-10
Deadlift (Olympic bar) – 75kgs for 4 sets of 8-10
Dumbbell deadlifts – using 2 x 30kg dumbbells
Decline benchpress (Olympic bar) – 40kgs for 3 sets of 8
Single-arm flat benchpress (dumbbells) – 22kgs
Bent-over row (Olympic bar) – 40kgs
Overhead press (using whatever kind of bar is free) – around 35kgs
Single-arm clean and press (dumbbells) – 14kgs
Single-arm upright rows (dumbbells) – 18kgs
There’s a selection of stuff I do. Bear in mind I haven’t done any kind of one-rep max test for ages. These weights are what I use for exercises which make up part of my sessions (which consist of anything from six to ten exercises, some supersetted) and I typically do 3 sets of 8-10 reps.
Karryann asked what made me choose Physique over Figure. The truth is, it kind of chose me. There are set criteria (although it’s a subjective sport) for both categories, and – as my initial prep progressed – it became apparent that I suited Physique more than Figure. I didn’t decide this for myself (I didn’t know anything like enough about it to do so). It was my coach, and her friend Annie U (former competitor and basically fabulous bodybuilding stalwart) who said it. Figure and Physique differ in that Physique competitors need to have more muscle mass and size, less body fat and harder conditioning. They can be striated and vascular. It’s less of a shapely, lean look and more of a hard, cut look. As I dieted and trained for my qualifier, that’s just the way I started to come in. So we decided I’d suit Physique best, and that’s the class I did! I’m very glad I did, I felt it suited me and my personality and I absolutely loved being on stage as a Physique competitor.
Thanks for voting and commenting and asking questions! I’ll be back soon to talk recipes.
Do you lift weights in the gym? What’s your favourite exercise, or your proudest PB/one-rep max?
Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.