Issue #5


by HardFitness

California NPC and IFBB Championship Results

California NPC and IFBB Review

Video: Self Tanning an Alternative Part 2
by Shelly Leversage

ATTENTION Professional Make up for USA's Vegas
by Brittany Thorsch

Video Interview: Andrea Giacomi New HardFitness sponsored competitor

My Emerald Cup Experience
by Amanda Ogden

Video Interview: with IFBB Fitness Pro Stephanie Worsfold

Pre-Contest Abs Training by Katie Szep

20 Questions With Our Cover Model

Video Interview: Nancy Hirsch Pro debut at the Cal Pro

Prepare Yourself
by Shelly Pinkerton

Video Interview: Vicky Oates Amateur Figure: A mix of class and sex appeal

Women: Competing and their Menstrual Cycle
by Tanya Pennington

The Transitional Athlete
by Katie Madden

Training Video Jane Awad talks about working out legs

Ephedra and Estrogen
by Darlina Acampora

Stephanie Worsfold, Christine Moore, Karina Nascimento, Jane Awad, Amanda Ogden

Video Interview: Bodybuilder Christine Moore at the Arnold speaks about her upcoming shows

Down the Wire
by Shelly Pinkerton

Video Interview: Amanda Ogden upcoming Fitness Star

A Month After Pittsburgh
by Kristi Wills

Down the Wire: Preparing for the 2005 Cal State by Shelly Pinkerton

The last 3 weeks of my contest preparation are basically the same in theory for every show, with modifications to my program depending on how my physique has developed and changed over time. For the 2005 Cal State Figure Championship, my initial training started 3 months out. My trainer, Tony Dodd of Tailor Made Physiques, designed my program focusing on building and developing muscularity and symmetry in the areas I needed while setting my diet to support that development. Following are more specific details about the last few days before this particular show. For a more expanded version of what I do for show preparation in general, please check out my other article in this issue titled Prepare Yourself.

By 3 weeks out, my physique was right where we wanted it, and the challenge was to keep it there until show day. At this stage, training sessions consisted of a 3-day split of chest/shoulders/triceps, back/biceps, and legs, with rest on the 4th and 7th days. Since I did not need to do any more muscle development, workouts were kept at a fast pace, with high reps, medium-to-light weight, and minimal rest between sets, often throwing in step-ups or stair sprints to keep my conditioning peaked. For cardio, I was doing a.m. and p.m. sessions of 45 minutes to 1 hour each. The last week before the show, everything dropped back to minimal sessions, fewer sets and lighter resistance.

My diet the last week before competition is the most critical area, primarily because of my high levels of muscularity and vascularity. The first part of the week we lowered carbs and I continued my normal vitamin and supplement intake. The middle three days of the week we started increasing my carb intake spread over 6 meals per day. Again, my vitamin and supplement regiment stayed the same. The Thursday night before the show – my favorite night - I ate a HUGE meal of pot roast, mashed potatoes, roasted carrots and onions, a large buttermilk biscuit with butter, a green salad with bleu cheese dressing, a slice of chocolate cheese pie and topped it all off with a glass of red wine. By the time Friday night rolled around, I was primed and ready to go; I stepped on stage in peak condition and presented the best package I have offered up yet.

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About the Author...

Shelly Pinkerton CPFT & National-level Figure Competitor

I grew up in rural northern California where extracurricular activities were few and far between - I can remember my mom driving two to three hours a day to get me to gymnastics and ballet lessons. Naturally athletic and blessed with good genetics, I involved myself in all school sports and cheerleading, and when I started college at CSU, Chico, I found myself joining my first gym and learning about weight training – I was hooked!

After my son was born in 1992 I became certified to teach group fitness and shortly after attained my personal training certification. I have been working with people to improve their lifestyles ever since. In 2004, after a difficult move to Southern California, I accepted a new challenge – figure competing – and found renewed personal satisfaction and success. I plan to continue to share my passion for fitness with others by helping them develop their own happy, healthy lifestyle through my personal training business, BodyWise Total Fitness, and through my experiences in figure competing.

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