MonsterSupplements.com female fitness expert Emily McHugh gives insight in to her preparations for the UKBFF on 20th September 2014.
Despite being on holiday at the start of the summer season, I continued my preparation and training for the UKBFF (UK Bodybuilding and Fitness Federation) which started on the 20th September.
Not only was I on holiday, which can be difficult in terms of motivation, I was also having to recover from a really bad back injury (see photo below showing swelling on the lower back).
Unfortunately, my back completely went on me during my 6th week out from the competition doing some “bent over rows”.
My glutes and back ceased up and I had to have a complete week off training which really worried me, as I knew it would set me back for my competition.
I went to a Physio which really helped! I stuck to my diet and also had to do a lot of stretching and rolling out on a foam roller (see below)
Whilst I was on holiday I managed to ease my way back into training and did a lot of work on my legs with resistance bands. These helped me to stretch out, rebuild my glutes and hopefully not lose any definition from them.
I got up at 6:30am every morning and did some fasted cardio on the beach. Running in sand is really beneficial especially for my calf muscles and I really felt a burn after my work out and I felt like they grew in just a week.
Swimming was probably the most beneficial for me as it allowed me to bend and arch my back properly for the first time in 2 weeks and also gave me a good shoulder work out.
I definitely saw improvements throughout the week and feel like I'm back on track and edging closer to being competition ready for September.
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