12 Weeks Out

Apr 25

Written By Elizabeth Blaser

Beginning Stats and Show Info:

Show Date - July 19, 2025 - Show Info
Current weight (4/25/25) - 148.6
Goal weight - 136-138
Macros (12 weeks out) - 1750 Calories, 150P, 150C, 55F

We’ll dig into pictures, macros for the week, and workouts below.

Countdown to Show Day

Workouts, 13 to 12 Weeks Out

I had an enduro dirt bike race this past weekend and was absolutely zapped and beat following that (Sunday). I made some slips with food. On race day, I ate a footlong BMT and 2 Cookies…. and ended up significantly over. I’ll be dropping calories to 1750 moving forward to force some weight loss. I plan on taking 1-2 diet breaks during this prep, where I bounce back up to maintenance. I won’t be lowering my fat below 40g because I want to preserve my hormonal health. I don’t have a thyroid (RAI ablation… so I guess I have one, it’s just a dead husk), so I shouldn’t have to worry about plummeting hormone production there. Overall, I am satisfied with this weeks progress considering I wasn’t on plan and was super inflamed after the race.

Workout 1

Glutes

Barbell Hip Thrust: 12 reps @ 95 lbs; 9, 8, 9 reps @ 205 lbs

Walking Lunges (Glute-Focused, Dumbbell): Skipped

Hamstrings

Seated Leg Curl: 16, 11, 9, 7 reps @ 60 lbs

Shoulders

Dumbbell Lateral Raise: 11, 9, 7 reps @ 15 lbs; 12, 12 reps @ 5 lbs

Back

Dumbbell Pullover: Not performed

Hammer Machine Row (High): Not performed

Biceps

Dumbbell Curl (Alternating): 10, 8, 7, 9 reps @ 20 lbs

Back

Pullup (Wide Grip): Not performed

Abs

Cable Rope Crunch: 11 reps @ 80 lbs; 8, 8, 8 reps @ 30 lbs

Workout 2
Glutes
Barbell Hip Thrust: 8 reps @ 160 lbs; 5, 5, 5 reps @ 265 lbs
Walking Lunges (Glute-Focused, Bodyweight): 24, 24, 22, 21 reps @ 148.8 lbs
Hamstrings
Seated Leg Curl: Not performed
Stiff-Legged Deadlift: 12 reps @ 45 lbs; 12, 15, 10, 8 reps @ 95 lbs
Shoulders
Dumbbell Lateral Raise (Top Hold): 20, 18, 12, 11 reps @ 10 lbs
Back
Dumbbell Pullover: 8, 6 reps @ 65 lbs; 8 reps @ 45 lbs
Seated Cable Row: 12 reps @ 55 lbs; 12, 10 reps @ 70 lbs; 6 reps @ 100 lbs
Biceps
Lying Down Curl: Skipped
Abs
Hanging Straight Leg Raise: 12, 12, 12, 10 reps @ 148.8 lbs
Shoulders
Rear Delt Row: 8, 8, 7, 6 reps @ 148.8 lbs
Back
Pullup (Wide Grip): 7, 3, 5 reps @ 148.8 lbs
Calves
Calf Machine: 12, 10, 10 reps @ 25 lbs