Kaylie Klitzing

 

Tuesday, July 17, 2018

I am under 12 weeks out from Border States! EEEEK! Time sure is flying by!!! 

There are times that I think I won’t be ready. But then I look back at how far I have already come!

The body is an amazing thing! I need to believe in myself, my body, and my coach!

I also need to NOT stress out about anything. I know I can get in shape!

I’ve done it before. & this time… I started off in better shape!

#transformationtuesday ————— I am currently a little under 13 and 15 weeks out from my shows this year! Prep has been going well! It started off slow… But I am continuously making progress! Feeling pretty damn good! ??? ————— I am so ready to bring my all time best to be stage! Let’s do this @troponin_nutrition !!! ————— Suit: @ravishsandsfigure Jewel design: @ifbbliseerinthexton

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Here is some of my progress. You can check out my IG Highlights for more progress pics!

Okay… So training has changed up a little bit. I had a deload week last week. It was amazing!

WHAT IS A DELOAD???

A deload is like an active recovery week. I go in and train just enough to maintain fitness, but not too much to cause more fatigue. This can also be a transition week… When you are changing up your training (exercises or phase).

WHEN DO YOU NEED A DELOAD?

I personally like to deload myself and my client every 6-8 weeks. It really all depends on how well you recover.

I know it is time to deload when I am feeling really tired and run down. When I am not really looking forward to hit the gym. When I’m feeling beat up & cannot recover. And/or when everything I do in the gym feels hard.

AM I “WEAK” IF I HAVE TO DELOAD?

No! I am not weak because I have to deload.

Some would say to suck it up and push through! I used to be one who would say (and do) that.

But I am now wiser! If you want to be in the sport for a long time… You have to keep longevity in mind.

You have to train hard, YES! But you also have to RECOVER!!!

I just turned 26 this year… I plan on competing for at least into my early 30’s!!!!

Plus… If you don’t take care of your body… You are more likely to get injured. Especially when you are training hard & heavy… & injuries are NO FUN!!!!

That was a long way of saying… Make sure you take some time to recover! 🙂

Deload squats felt nice! I’ve been feeling pretty tired this past week.. ————— Deload are great for active recovery or a transition into a new training phase/cycle. ————— The first half of the week my volume drops but load stays relatively heavy. About a 7-8 RPE. Then the last half of the week load drops as well. ————— You want to train hard enough to maintain fitness, but not too hard where you are causing more fatigue. ————— @tonymontgomeryjr @strength_union @teamphoenixperformance @elitefts @fleoshorts @pioneer_fit @mbslingshot ————— #kayfitness #tmnutrition #strengthunion #teamphoenixperformance #feedmefightme #ifbbpro #gwpl #workharder #musclementor #contestprep #bodybuilding #onlinecoach

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DELOAD WEEK:

Sunday:

High Bar Squats 2×3 RPE7

Spanish Squats 3×12

GHR 3×8

Band Good Mornings 2×15 SUPERSET Band Leg Curls 2×15

Ab Wheel 3×12

Monday:

Single Arm DB OHP 3x8ea

Machine Rows 2×8 RPE7-8

DB Incline BP 2×6 RPE7

Assisted Pull Ups 3×8

Giant Set:

Push Ups 2×15

DB Hammer Curls 2×12

DB Seated Cleans 2×12

DB OH Tri Ext 2x10ea

Tuesday:

Hack Squats 2×8 RPE7

Leg Ext 3×15

Leg Curls 3×12

Copenhagen Adduction 3x12ea SUPERSET Clam Shells 3x15ea

Side Planks 3×20 secs ea SUPERSET Ball Pass Abs 3×10-15

Wednesday:

Incline BP 2×4 RPE7

Machine Chest Press 2×10 RPE6-7

DB Flys 3×8 (3 sec pause at bottom)

Machine Side Raises 2×15 SUPERSET Band Pull Aparts 2×20

Curl Machine 3×12 SUPERSET Machine Dips 2×12

Saturday:

Single Incline DB Row 2x8ea

Lat Pulls 2×12

Seated DB GM’s 2×8

Leg Curls 2×12 SUPERSET Band Glute Bridge 2×15

Seated Cable Row 3×8 SUPERSET High Face Pulls 3×15