Natural Female Bodybuilder - UK-Muscle Body Building Community

Tatyana · 14-05-2008, 11:48 PM

I have a couple of on-line journals, and as this was one of my first internet BBing forums, thought I would keep one here as well.

I have trained with weights on and off since I was 15, and properly bodybuilding for the last 5-6 years with a few set backs due to injury, uni, being lazy

I have competed before, plan on competing again.

Right now I do have a coach, but I am not meant to divulge any specifics about my diet and training, but I have worked around that.

My training is highly periodised, and not far off the routine designed by Eric Brosser, Pro-Natural Bodybuilder and writer for Ironman and Muscular Development magazine, called Power/Rep Range/Shock (P/RR/S)

I did do this for about 2-3 months before I started on a similar routine in January.

I have more info on this routine if anyone is interested, I can post it here.

How it basically works is

Week 1 - POWER - all body parts (think it is a 5 day split, has been awhile since I did it)

Week 2 - REP RANGE

Week 3 - SHOCK

Week 4 - Back to Power etc.

It is fairly advanced, I would recommend at least a year of training before doing this routine.

This is laid out by body parts, not by weeks

BACK

WEEK 1: POWER

-rack deadlift...3 x 4-6
-bent row...3 x 4-6
-weighted chin...2-3 x 4-6
-CG seated row...2-3 x 4-6

WEEK 2: REP RANGE

-CG weighted chin...2 x 7-9
-WG T-Bar row...2 x 10-12
-dumbell row...2 x 13-15
-pullover...2 x 16-20

WEEK 3: SHOCK

-SUPERSET: pullover/WG pulldown ...2 x 8-10 each
-SUPERSET: stiff arm pulldown/reverse grip bent row...2 x 8-10 each
-DROPSET: CG seated pully row...1 x 6-8, drop, 6-8, drop, 6-8

BIS/TRIS

WEEK 1: POWER

-barbell curl...2 x 4-6
-preacher curl...2 x 4-6
-hammer curl...1-2 x 4-6
-CG bench press...3 x 4-6
-skull crush...2 x 4-6
-single arm dumbell extension...1-2 x 4-6

WEEK 2: REP RANGE

-alternating dumbell curl...2 x 7-9
-cable curl...2 x 10-12
-concentration curl...1-2 x 13-15
-weighted dip...3 x 7-9
-pushdown...2 x 10-12
-kickback...1-2 x 13-15

WEEK 3: SHOCK

-SUPERSET: barbell curl/CG chin...2 x 8-10 each
-SUPERSET: preacher curl/reverse curl...1 x 8-10 each
-DROPSET: cable single arm curl...1 x 8-10, drop 6-8
-SUPERSET: pushdown/CG bench press...2 x 8-10 each
-SUPERSET: reverse grip pushdown/incline overhead extension...1 x 8-10 each
-DROPSET weighted bench dip...1 x 8-10, drop 4-6, drop, 4-6

CHEST

WEEK 1: POWER

-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...3 x 4-6

WEEK 2: REP RANGE

-incline dumbell press...3 x 7-9
-bench press...3 x 10-12
-flye...2 x 13-15
-cable crossover...16-20

WEEK 3: SHOCK

-SUPERSET: cable crossover/incline smith press...2 x 8-10 reps each
-SUPERSET: incline flye/dips...2 x 8-10 reps each
-DROPSET: machine bench press...1 x 8-10, drop 6-8, drop 6-8

DELTS

WEEK 1: POWER

-military press...3 x 4-6
-WG upright row...3 x 4-6
-"cheat" lateral...2 x 4-6

WEEK 2: REP RANGE

-single arm dumbell press...2 x 7-9
-WG cable upright row...2 x 10-12
-bent lateral...2 x 13-15
-cable side lateral...2 x 16-20

WEEK 3: SHOCK

-SUPERSET: seated side lateral/hammer machine press ...2 x 8-10
-SUPERSET: reverse pec deck/WG upright row...2 x 8-10
-DROPSET: cable front raise...1 x 8-10, drop 6-8

LEGS

WEEK 1: POWER

-squats...4 x 4-6
-leg press...4 x 4-6
-single leg extension...2 x 4-6
-lying leg curl...4 x 4-6
-stiff deadlift...3 x 4-6

WEEK 2: REP RANGE

-leg extension...2 X 7-9
-hack squat...3 x 10-12
-leg press...3 x 13-15
-lunge...2 x 16-20
-seated leg curl...3 x 7-9
-stiff deadlift...2 x 10-12
-single leg lying leg curl...2 x 13-15

WEEK 3: SHOCK

-SUPERSET: leg extension/front squat...2 x 8-10 each
-SUPERSET: leg extension/leg press...2 x 8-10 each
-DROPSET: single leg leg press...1 x 8-10, drop, 8-10
-SUPERSET: lying leg curl/stiff deadlift...2 x 8-10 each
-DROPSET: seated leg curl...2 x 8-10, drop, 6-8

Some of my lifts, I don't do really low reps, never go below 6, and some weeks I am doing something a lot more like German high volume training, but this is what I am currently working with on heavy weeks.

Most of this is either free weights, only listing what I am doing with an Olympic bar right now, or Hammerstrength or Cybex plate loading machines.

I also do some cable work but I will list that as I go through various workouts.

Squats - 100 kg

Leg Press - 260 kg - Cybex Machine

Hack Squats - 260 kg

Deadlifts - 100 kg

Military Press - 40 kg

French Press - 35 kg

Bench Press - 60 kg

Bent over Barbell rows - 60 kg

Bicep Curls - 30 kg

Tatyana · 15-05-2008, 08:45 PM

Today, cardio only, think it was about a 45 min walk-jog thing along the sea front, some of it on the beach.

I couldn't find my heart rate monitor so no specifics.

I am aching from the last two days of heavy training anyway, I usually don't like training more than two days in a row, just gets to be too much.

Robbyg · 15-05-2008, 09:05 PM

Wow that is one amazing W/O very intense

Tatyana · 17-05-2008, 01:29 AM

It is quite good, and really, it is a great balance between really pushing it, changing it up enough so 1. don't get bored and 2. maximal muscle gains, as well as things like only 2 sets of some exercises so you don't over-train, which is a factor you have to consider when training nattie.

My routine isn't exactly the same anymore, I have a three day split, just one bodypart gets worked twice a week, and not the same one each week.

I was on-call in the hospital last night, so not much sleep at all, and it does make thing a bit odd for training and also having my calories work out over 24 hours.

I don't have the luxury of time if I want to do a BNBF qualifier this year, so it is CARDIO, CARDIO, CARDIO.

45 min this morning on the x-trainer.

Tonight I did heavy chest, biceps and calves, swapped it up a bit so that I can do legs more well rested, chest is getting hit twice this week.

Chest wasn't as heavy as earlier in the week, I was tired, and also even though I love the big, heavy, ego lifts, pushing as much weight as I possibly can, it is not always the best thing for muscle growth, takes too long to recover, and can just really suppress the CNS and immune system.

All of this training was quite slow, controlled (long time under tension) with an 'explosive' positive.

Also, my training buddy can't train on Fridays, so silly to go really heavy on my own. I did on Monday, and my last rep on bench I had to drop onto my chest and roll it down my body, not very good form

Incline bench 45 kg/99 lb

DB flat bench 17.5 kg/39 lb

I also did some cable work, dips, 2 exercises for biceps and seated calves.

45 min walking cardio, 10 percent incline, 4 km/h

The gym was playing this banging miami 08 remix that I can't remember now, but it really, really helped to keep moving.

Felt fab by the time I left the gym.

So far I haven't really been doing any cardio at all except for 'lifestyle' walking, which some days can be over an hour.

I often walk to the gym, and it is about 15 min each way.

Tatyana · 19-05-2008, 10:41 AM

I haven't trained since Friday night, I was feeling exhausted and rubbish, and I figured out why on Sunday.

Besides 'girlie stuff' I came down with a cold/flu, so after taking a few progress pics and breakfast, I threw the lot up and then barely managed a few protein shakes for the entire day.

I have managed some oats today so far, and I don't feel like I am going to vomit, and I have managed to sit up for longer than 10 minutes.

Being very silly, I will probably go and train tonight, I don't mind missing training some bodyparts, except legs, I am working on bringing up my quad sweeps.

Just a few pics, I was so sick most of them are really rubbish

gym rat · 19-05-2008, 11:21 AM

very impressive pics, when are you going to be competing next

Robbyg · 19-05-2008, 11:25 AM

Looking good there in the pictures looking lean

bigacb · 21-05-2008, 09:15 AM

Good pics for a natural. Keep up the good work!

jodes · 21-05-2008, 09:23 AM

Really good pics, impressive training routine too, go girl!!! x.

Con · 22-05-2008, 06:29 PM

Lovely body, dedication to training and diet cannot be hidden well done!

Kezz · 22-05-2008, 06:53 PM

super lines, looking great

fozyspilgrims · 22-05-2008, 07:18 PM

Great pics

Tatyana · 22-05-2008, 11:14 PM

Ta everyone,

Sod's law, start a new journal and then I am too sick to train for 5 days

I am thinking about doing both the nattie feds this year, I would really love to be in good enough condition to finally compete properly in the BNBF.

I did my first comp with them, figure, and I didn't have the foggiest what I was doing, I just went for it.

I have a great training buddy, we have trained together on and off for about three years now, but as he is not going to compete this season, I have been more of the motivating force.

We were such a pair tonight, me still a bit feverish and rubbish from this flu-like cold thing I had, he broke his toe on Monday and we did legs.

We have been really pushing it with heavier and heavier weights, but as I want to bring up my outer quads/teardrop, I dropped the weight a wee bit tonight, and instead of just having a closer foot placement, also turned my toes out a bit more, kept my heels together.

I think it did the trick, I also think I am going to switch to only doing front squats for awhile.

Also did some shoulders.

I do love the workout I have right now, staying focused, short rest between sets, and I can get through training in about 30 min, albeit out of breath and sweaty.

Tatyana · 02-06-2008, 10:44 PM

Last week I did German high volume training, and as it is really quite simple, I thought it would be a bit boring to post it up.

The only thing I will say, high volume squats, OMG.

My legs were sore for DAYS.

I have also started on cardio I did about three 45-60 min sessions last week, I am going to have to step it up.

My heart rate monitor is invaluable, I find that if I am doing walking cardio, I have to be on a seriously steep incline and quite fast to have my heart go up at all.

I am mostly going to be on the bike or x-trainer, and a bit of walk-jog-run on the beach.

Tonight I am moving back into training heavy, and it was AWESOME.

I pulled more on deadlifts than I have before, 110 kg and I did them last.

Really, everything I did tonight was probably more than I have lifted before, it was one of those great grunt sessions.

And 45 min of cardio after, which went SO quickly as I got to chat with one of the girls.

manaja · 03-06-2008, 01:59 AM

A lot of hard work , diet and great routine showing in your pics , well done and wishing you all the best.

14-05-2008, 11:48 PM	#1 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: Arnie 08 Posts: 3,372	Natural Female Bodybuilder I have a couple of on-line journals, and as this was one of my first internet BBing forums, thought I would keep one here as well. I have trained with weights on and off since I was 15, and properly bodybuilding for the last 5-6 years with a few set backs due to injury, uni, being lazy I have competed before, plan on competing again. Right now I do have a coach, but I am not meant to divulge any specifics about my diet and training, but I have worked around that. My training is highly periodised, and not far off the routine designed by Eric Brosser, Pro-Natural Bodybuilder and writer for Ironman and Muscular Development magazine, called Power/Rep Range/Shock (P/RR/S) I did do this for about 2-3 months before I started on a similar routine in January. I have more info on this routine if anyone is interested, I can post it here. How it basically works is Week 1 - POWER - all body parts (think it is a 5 day split, has been awhile since I did it) Week 2 - REP RANGE Week 3 - SHOCK Week 4 - Back to Power etc. It is fairly advanced, I would recommend at least a year of training before doing this routine. This is laid out by body parts, not by weeks BACK WEEK 1: POWER -rack deadlift...3 x 4-6 -bent row...3 x 4-6 -weighted chin...2-3 x 4-6 -CG seated row...2-3 x 4-6 WEEK 2: REP RANGE -CG weighted chin...2 x 7-9 -WG T-Bar row...2 x 10-12 -dumbell row...2 x 13-15 -pullover...2 x 16-20 WEEK 3: SHOCK -SUPERSET: pullover/WG pulldown ...2 x 8-10 each -SUPERSET: stiff arm pulldown/reverse grip bent row...2 x 8-10 each -DROPSET: CG seated pully row...1 x 6-8, drop, 6-8, drop, 6-8 BIS/TRIS WEEK 1: POWER -barbell curl...2 x 4-6 -preacher curl...2 x 4-6 -hammer curl...1-2 x 4-6 -CG bench press...3 x 4-6 -skull crush...2 x 4-6 -single arm dumbell extension...1-2 x 4-6 WEEK 2: REP RANGE -alternating dumbell curl...2 x 7-9 -cable curl...2 x 10-12 -concentration curl...1-2 x 13-15 -weighted dip...3 x 7-9 -pushdown...2 x 10-12 -kickback...1-2 x 13-15 WEEK 3: SHOCK -SUPERSET: barbell curl/CG chin...2 x 8-10 each -SUPERSET: preacher curl/reverse curl...1 x 8-10 each -DROPSET: cable single arm curl...1 x 8-10, drop 6-8 -SUPERSET: pushdown/CG bench press...2 x 8-10 each -SUPERSET: reverse grip pushdown/incline overhead extension...1 x 8-10 each -DROPSET weighted bench dip...1 x 8-10, drop 4-6, drop, 4-6 CHEST WEEK 1: POWER -dumbell bench press...3 x 4-6 -incline press...3 x 4-6 -weighted dips...3 x 4-6 WEEK 2: REP RANGE -incline dumbell press...3 x 7-9 -bench press...3 x 10-12 -flye...2 x 13-15 -cable crossover...16-20 WEEK 3: SHOCK -SUPERSET: cable crossover/incline smith press...2 x 8-10 reps each -SUPERSET: incline flye/dips...2 x 8-10 reps each -DROPSET: machine bench press...1 x 8-10, drop 6-8, drop 6-8 DELTS WEEK 1: POWER -military press...3 x 4-6 -WG upright row...3 x 4-6 -"cheat" lateral...2 x 4-6 WEEK 2: REP RANGE -single arm dumbell press...2 x 7-9 -WG cable upright row...2 x 10-12 -bent lateral...2 x 13-15 -cable side lateral...2 x 16-20 WEEK 3: SHOCK -SUPERSET: seated side lateral/hammer machine press ...2 x 8-10 -SUPERSET: reverse pec deck/WG upright row...2 x 8-10 -DROPSET: cable front raise...1 x 8-10, drop 6-8 LEGS WEEK 1: POWER -squats...4 x 4-6 -leg press...4 x 4-6 -single leg extension...2 x 4-6 -lying leg curl...4 x 4-6 -stiff deadlift...3 x 4-6 WEEK 2: REP RANGE -leg extension...2 X 7-9 -hack squat...3 x 10-12 -leg press...3 x 13-15 -lunge...2 x 16-20 -seated leg curl...3 x 7-9 -stiff deadlift...2 x 10-12 -single leg lying leg curl...2 x 13-15 WEEK 3: SHOCK -SUPERSET: leg extension/front squat...2 x 8-10 each -SUPERSET: leg extension/leg press...2 x 8-10 each -DROPSET: single leg leg press...1 x 8-10, drop, 8-10 -SUPERSET: lying leg curl/stiff deadlift...2 x 8-10 each -DROPSET: seated leg curl...2 x 8-10, drop, 6-8 Some of my lifts, I don't do really low reps, never go below 6, and some weeks I am doing something a lot more like German high volume training, but this is what I am currently working with on heavy weeks. Most of this is either free weights, only listing what I am doing with an Olympic bar right now, or Hammerstrength or Cybex plate loading machines. I also do some cable work but I will list that as I go through various workouts. Squats - 100 kg Leg Press - 260 kg - Cybex Machine Hack Squats - 260 kg Deadlifts - 100 kg Military Press - 40 kg French Press - 35 kg Bench Press - 60 kg Bent over Barbell rows - 60 kg Bicep Curls - 30 kg

15-05-2008, 08:45 PM	#2 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: Arnie 08 Posts: 3,372	Re: Natural Female Bodybuilder Today, cardio only, think it was about a 45 min walk-jog thing along the sea front, some of it on the beach. I couldn't find my heart rate monitor so no specifics. I am aching from the last two days of heavy training anyway, I usually don't like training more than two days in a row, just gets to be too much.

15-05-2008, 09:05 PM	#3 (permalink)
Robbyg Gym Addict Join Date: Feb 2008 Posts: 169	Re: Natural Female Bodybuilder Wow that is one amazing W/O very intense

17-05-2008, 01:29 AM	#4 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: Arnie 08 Posts: 3,372	Re: Natural Female Bodybuilder It is quite good, and really, it is a great balance between really pushing it, changing it up enough so 1. don't get bored and 2. maximal muscle gains, as well as things like only 2 sets of some exercises so you don't over-train, which is a factor you have to consider when training nattie. My routine isn't exactly the same anymore, I have a three day split, just one bodypart gets worked twice a week, and not the same one each week. I was on-call in the hospital last night, so not much sleep at all, and it does make thing a bit odd for training and also having my calories work out over 24 hours. I don't have the luxury of time if I want to do a BNBF qualifier this year, so it is CARDIO, CARDIO, CARDIO. 45 min this morning on the x-trainer. Tonight I did heavy chest, biceps and calves, swapped it up a bit so that I can do legs more well rested, chest is getting hit twice this week. Chest wasn't as heavy as earlier in the week, I was tired, and also even though I love the big, heavy, ego lifts, pushing as much weight as I possibly can, it is not always the best thing for muscle growth, takes too long to recover, and can just really suppress the CNS and immune system. All of this training was quite slow, controlled (long time under tension) with an 'explosive' positive. Also, my training buddy can't train on Fridays, so silly to go really heavy on my own. I did on Monday, and my last rep on bench I had to drop onto my chest and roll it down my body, not very good form Incline bench 45 kg/99 lb DB flat bench 17.5 kg/39 lb I also did some cable work, dips, 2 exercises for biceps and seated calves. 45 min walking cardio, 10 percent incline, 4 km/h The gym was playing this banging miami 08 remix that I can't remember now, but it really, really helped to keep moving. Felt fab by the time I left the gym. So far I haven't really been doing any cardio at all except for 'lifestyle' walking, which some days can be over an hour. I often walk to the gym, and it is about 15 min each way.

19-05-2008, 11:21 AM	#6 (permalink)
gym rat loving the bulk Join Date: Jul 2007 Location: northern ireland,londonderry Posts: 1,951	Re: Natural Female Bodybuilder very impressive pics, when are you going to be competing next

19-05-2008, 11:25 AM	#7 (permalink)
Robbyg Gym Addict Join Date: Feb 2008 Posts: 169	Re: Natural Female Bodybuilder Looking good there in the pictures looking lean

21-05-2008, 09:15 AM	#8 (permalink)
bigacb is bulk cutting...exactly. Join Date: Nov 2007 Location: Manchester Posts: 703	Re: Natural Female Bodybuilder Good pics for a natural. Keep up the good work! __________________ January 2004 - 10st3lb (8% bf) January 2005 - 11st5lb (8% bf) January 2006 - 12st3lb (8% bf) January 2007 - 13st0lb (11% bf) January 2008 - 15st4lb (15% bf) Start of bulk (now cut) 27/04/08 - 13st10lb Now... - 14st6lb (+10lb)

21-05-2008, 09:23 AM	#9 (permalink)
jodes Jodes - I love Flex! Join Date: Nov 2007 Location: Bradford Posts: 86	Re: Natural Female Bodybuilder Really good pics, impressive training routine too, go girl!!! x.

22-05-2008, 06:29 PM	#10 (permalink)
Con Superman Join Date: Sep 2007 Posts: 2,308	Re: Natural Female Bodybuilder Lovely body, dedication to training and diet cannot be hidden well done!

22-05-2008, 06:53 PM	#11 (permalink)
Kezz Getting HUGE! Join Date: Sep 2007 Posts: 1,544	Re: Natural Female Bodybuilder super lines, looking great __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-05-2008, 07:18 PM	#12 (permalink)
fozyspilgrims Getting HUGE! Join Date: Oct 2007 Posts: 1,012	Re: Natural Female Bodybuilder Great pics __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. If you want 5% of your first order use code MP50808 *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.*

22-05-2008, 11:14 PM	#13 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: Arnie 08 Posts: 3,372	Re: Natural Female Bodybuilder Ta everyone, Sod's law, start a new journal and then I am too sick to train for 5 days I am thinking about doing both the nattie feds this year, I would really love to be in good enough condition to finally compete properly in the BNBF. I did my first comp with them, figure, and I didn't have the foggiest what I was doing, I just went for it. I have a great training buddy, we have trained together on and off for about three years now, but as he is not going to compete this season, I have been more of the motivating force. We were such a pair tonight, me still a bit feverish and rubbish from this flu-like cold thing I had, he broke his toe on Monday and we did legs. We have been really pushing it with heavier and heavier weights, but as I want to bring up my outer quads/teardrop, I dropped the weight a wee bit tonight, and instead of just having a closer foot placement, also turned my toes out a bit more, kept my heels together. I think it did the trick, I also think I am going to switch to only doing front squats for awhile. Also did some shoulders. I do love the workout I have right now, staying focused, short rest between sets, and I can get through training in about 30 min, albeit out of breath and sweaty.

02-06-2008, 10:44 PM	#14 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: Arnie 08 Posts: 3,372	Re: Natural Female Bodybuilder Last week I did German high volume training, and as it is really quite simple, I thought it would be a bit boring to post it up. The only thing I will say, high volume squats, OMG. My legs were sore for DAYS. I have also started on cardio I did about three 45-60 min sessions last week, I am going to have to step it up. My heart rate monitor is invaluable, I find that if I am doing walking cardio, I have to be on a seriously steep incline and quite fast to have my heart go up at all. I am mostly going to be on the bike or x-trainer, and a bit of walk-jog-run on the beach. Tonight I am moving back into training heavy, and it was AWESOME. I pulled more on deadlifts than I have before, 110 kg and I did them last. Really, everything I did tonight was probably more than I have lifted before, it was one of those great grunt sessions. And 45 min of cardio after, which went SO quickly as I got to chat with one of the girls.

03-06-2008, 01:59 AM	#15 (permalink)
manaja horseman Join Date: Feb 2008 Location: uk Posts: 35	Re: Natural Female Bodybuilder A lot of hard work , diet and great routine showing in your pics , well done and wishing you all the best.

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