2 Weeks Out: Ontario FIGURE Championships

Home/Features/2 Weeks Out: Ontario FIGURE Championships

2 Weeks Out: Ontario FIGURE Championships


Rose is looking sharp 2 weeks out - nice lines in her abs, not too hard and not too soft. Skin is paper thin right now.

Wow, what a difference a week can make. Team Pro Sport Conditioning client Rose has made some dramatic improvements in the last seven days. All kinds of detail happening all over her body. There are some crazy striations appearing now that were not there last week. Some of my favorite physique descriptions – ripped, shredded, peeled – start to come to mind when I look at these photos. Rose has responded really well to a low carb, moderate fat, high protein approach this time out. And as I said, last week, Rose is so dedicated and has such a great work ethic that it makes my job pretty easy. For the past few weeks and from here on in, it’s basically been eat, sleep, train, pose, repeat.



Rose's back is one of her best bodyparts - very lean all around. She even has the Xmas tree going on in the lower back, a sign that she'll be ready to roll in 2 weeks.

Last night we trained legs. This was Rose’s second last leg workout before the show, so we killed it. We did a lot of volume, added in a couple of new exercises like Hack Squats and Reverse Hack Squats, and kept the rep range higher than normal for us, with most of the work sets in the 10-12 range. Rose still continues to make strength gains, which is pretty rare when you are dieting this hard.  Three plates a side on the leg press for 10 solid reps was no problem for her.

I’ve posted the workout  and an awesome back double biceps shot of Rose below. We’ll have one more installment of Rose’s journey to the Ontario’s next week. Come on out and support her – the show is being held during the Toronto Pro Super Show weekend June 17th-19th, at the Metro Toronto Convention Center.


Exercise Sets & Reps Weight Used
45 Degree Leg Press 4 sets of 20, 15, 12, 10 reps 90lbs, 180lbs, 230lbs, 270lbs
Hack Squats 4 sets of 15, 12, 10, 10 reps 50lbs, 70lbs, 90lbs, 90lbs
Reverse Hack Squats 


4 sets of 10 reps 90lbs, 90lbs, 90lbs, 90lbs
Lying Leg Curls 2 sets of 10 reps 

2 drop sets of 6, 6, 6 reps

40lbs, 55lbs 

70lbs, 55lbs, 40lbs

70lbs, 55lbs, 40lbs

Seated Leg Curls 4 sets of 12 reps 50lbs, 70lbs, 80lbs, 80lbs
Stiff-leg Deadlifts 2 sets of 12 reps 65lbs, 65lbs
Standing Calf Raises 4 sets of 25 reps 135lbs, 135lbs, 135lbs, 135lbs

Rose messing around with a great rear double biceps shot. You can see she's really dialed it in for this show.

By |June 4th, 2011|Features|

About the Author:

Coach PK
A co-founder of Strong Athlete, Coach PK is a lifelong athlete whose passion is to help others realize their physical potential. Coach PK has nearly two decades of experience in high-performance athletics and sports nutrition. His no-nonsense programs integrate intense strength training, metabolic conditioning and performance nutrition to achieve results. Coach PK’s clientele includes physique competitors, fitness models, martial artists, law enforcement professionals and dedicated individuals who want to be stronger physically and mentally. To set up a consultation, Coach PK can be contacted at pk@strong-athlete.com.

Leave A Comment