Blogger Challenge #4 – My Training Schedule

OMG!  I am so delinquent on these Fitness Cheerleader Blogger Challenges!   Here is my training schedule for the Texas State Naturals Championship for female bodybuilding (bikini division):

  • Monday:  Shoulders/Abs
  • Tuesday:  Legs
  • Wednesday: Back/Abs
  • Thursday: Shoulders/Chest/Triceps
  • Friday: Hamstrings/Glutes/Abs
  • Saturday: Arms
  • Sunday: Off

Cardio – Stepper 45 minutes at level 7, 5 days per week.  (Off days are usually Sunday and one of the leg days)

Operation Ass Lift – 400 lunges with 50 lb. bar, 5 days per week (Off days are usually Sunday and one of the leg days)

This is my (ha, ha) light schedule, as I am 8 weeks out from competition.  Somewhere between weeks 6-4 the following things get added into the schedule:

  • More cardio.  Depends on how my body looks, but I will probably have to do another 30 minutes of cardio.  My trainer, Daniel, might give me different cardio to do too.  Last time I had to do sprints, for example.
  • Tanning.  Yes, tanning.  I will go to a tanning salon 2-4 times per week, for about 20 minutes, to get a base tan so the spray on tan sticks better the day of the show.  There is actually a trick to this:  you have to turn around like a rotisserie chicken so you don’t have funny tan lines.
  • Posing classes.  Yeah, I said it.  Someone has to teach you how to be sassy in 5″ heels and a bikini.  Each division (bikini, figure, fitness, physique, etc.) has their own poses to learn and it’s way harder than it looks!  I started practicing on my own in the Group X room at the gym yesterday.  Got some interesting looks, let me tell you!

So that’s my training schedule.  How about you?

Lisa (c) 2012 Lisa Traugott.  All rights reserved.  No portion of this blog, including any text, photographs, and artwork, may be reproduced or copied without written permission.



14 responses to “Blogger Challenge #4 – My Training Schedule

  1. 2 questions Lisa… Did you start out with a 50 lb bar when you started operation booty lift? Also, do you feel a difference with the lunges – is it helping? You already had a high butt!

    • Oh, no, I had a seriously saggy bottom. I don’t know where my ass went; I don’t know why it left; I don’t know if I ever had one to begin with…As to the lunges – Duda (the pro bodybuilder in San Diego) had me do 400 without any weight as a warm up. Daniel kind of built on that and kept adding weight to it each week or two. In Aug. I had no weight, then did 20, then 30, then 40 and last week Daniel raided it to 50 lbs. I’m starting to get results but apparently I’m too thin right now to get a totally cute bubble butt. Oh well – a new goal for next season!


      • I remember that post – it was great…. I would love to train at one of those bad a$$ gyms one day….
        Okay, so great – you built up to the 50 lbs. Were you really, really sore for a while??? OMG girl… 5 days a week doing that?

  2. Pingback: Blogger Challenge #4 – My Training Schedule « 191poundstobikini·

  3. Its like you read my mind! You appear to know so much about this, like you wrote the book in it or something.
    I think that you could do with some pics to
    drive the message home a bit, but other than that, this is magnificent blog.
    A fantastic read. I’ll certainly be back.

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