I was diagnosed with a heart condition in 2008 which caused my fitness levels to decline at an alarming rate. Training has helped me get my health and fitness back and I competed for the national bobsleigh team again this year. Training for figure competitions has been so much fun and I hope to continue competing for a long time!

Click To Enlarge.
Julia Hubbard.

Now that I am training for figure competitions I still use mainly low rep high weight ranges, but I incorporate supersets and giant sets more and this has a positive effect on keeping my metabolism high whatever stage of training I am in; helping me stay fairly lean all year round. I like to use circuit training and HIIT for cardio, I find this very effective in lowering my body fat, without losing my hard earned muscles!

Monday: Quads

Superset:

• Cleans: 3 sets of 5 reps
• Front Squats: 3 sets of 5 reps
Superset:

• Back Squats: 3 sets of 10 reps
• Single leg squat: 3 sets of 10 reps
Superset:

• Deadlift: 3 sets of 10 reps
• Single leg press: 3 sets of 10 reps
• Leg extensions: 2 sets of 10 reps, 1 drop set of 10 reps

Tuesday: Track/Chest

Track: Sprint drills and HIIT, 6-12 sets of between 30-300m Triset:

• DB Incline flye: 3 sets of 10 reps
• Flat bench flye: 3 sets of 10 reps
• Decline flye: 3 sets of 10 reps
Triset:

• Incline bench press: 3 sets of 10 reps
• Flat bench press: 3 sets of 10 reps
• Decline bench press: 3 sets of 10 reps
Cable flye: 2 sets of 10 reps, 1 drop set of 10 reps

Wednesday: Back/Ab Circuit (two separate sessions)

Pullups (wide-grip): 3 sets to failure Superset:

• T-bar rows: 3 sets of 10 reps
• Straight-arm pulldown: 3 sets of 10 reps
Superset:

• Seated cable row: 3 sets of 10 reps
• Lat pulldown: 3 sets of 10 reps
Ab circuit:

I choose 3-4 exercises to work in a circuit and do 3-4 sets

*Some of my favorite exercises include hanging leg raises, cable curls and Swiss ball exercises.

Thursday: Track/Hamstrings/Glutes

Track: HIIT, 6-12 sets of between 30-300m
Superset:

• Lying Hamstring curls: 3 sets of 10 reps
• Cable kickbacks: 3 sets of 10 reps
Superset:

• Lunges: 3 sets of 10 reps
• Swiss ball glute exercises: 3 sets of 10 reps
Seated leg curl: 2 sets of 10 reps, 1 drop set of 10 reps

Friday: Shoulders/Biceps (two separate sessions)

Triset:

• DB press: 3 sets of 10 reps
• Plate front raise: 3 sets of 10 reps
• DB rear delt: 3 sets of 10 reps
Triset:

• Lat raise: 3 sets of 10 reps
• DB front raise: 3 sets of 10 reps
• Machine rear delt: 3 sets of 10 reps
Cable lat raise: 2 sets of 10 reps, 1 drop set of 10 reps
Triset:

• BB curl: 3 sets of 10 reps
• Rope cable curl: 3 sets of 10 reps
• Reverse-grip cable curl: 3 sets of 10 reps
Triset:

• Cable curl: 3 sets of 10 reps
• DB hammer curl: 3 sets of 10 reps
• Reverse-grip BB curl: 3 sets of 10 reps

Saturday Track (same as Tuesday) or Triceps

Triset:

• Cable pressdown: 3 sets of 10 reps
• Reverse-grip pressdown: 3 sets of 10 reps
• Rope press: 3 sets of 10 reps
Triset:

• Overhead cable press: 3 sets of 10 reps
• DB kickbacks: 3 sets of 10 reps
• Bench dips: 3 sets of 10 reps

Sunday: Off

Click To Enlarge.
Julia Hubbard.

Breakfast: 7am

• 1/2 cup oats
• 1 scoop whey protein with water

9am

• 3 whole eggs

11am

• 2 slices toast or 5 oatcakes
• 2 tsp peanut butter

1pm

• 1 fillet quorn/soya
• 2 cups vegetables or salad

4pm: Post Workout

• 1 scoop whey protein

6pm

• Meal replacement protein bar or powder

8pm

• 1 fillet quorn/soya
• 2 cups vegetables

10pm

• 1/2 tub cottage cheese

Portions: I use cups to measure my portions and a quorn/soya serving is about the size of my palm.

Close to a competition I will lower the carbs and increase the protein. One day a week I have a treat day where I eat a few of the things I miss like chocolate, pizza and biscuits. This helps me stick to my nutrition plan during the week and also stops my body recognizing its on a diet and stops the metabolism dropping.

Click To Enlarge.
Julia Hubbard.

I have whey protein after training to aid recovery and sometimes use a pre-training drink if I need a kick to get going or have a particularly hard session to do! I like to take multivitamins and omega oils (like omega 3, 6, 9) as well. I am hoping to secure a supplement sponsor to work with me as I embark on this year's goals. I want to make the most of every training session and aid recovery so I can make as much progress as I can over the next year.

What Motivates You To Follow A Healthy Lifestyle?

I love sports and competition, so I am always looking for competitions of all kinds to train for and that keep me motivated! The reality of getting on stage in a bikini is usually enough to keep me on track with my diet plan! I value my health and want to be healthy and active for as long as I possibly can!

Click To Enlarge.
Julia Hubbard.

What Made You Want To Achieve Your Goals?

I'm basically just a very competitive person, so I like to set goals and try to achieve them. It's fun to push yourself and see what you are capable of! I never felt I reached my full potential in athletics or bobsleigh and figure competitions have given me a new outlet to compete!

Click To Enlarge.
Julia Hubbard.

Dorian Yates is the male bodybuilder I admire the most; being a British competitor who dominated the sport for so long!

What Features Do You Use On Bodybuilding.com?

I use Bodybuilding.com most days! I have met lots of like-minded friends on BodySpace, I like to post new modeling pictures on my gallery and stats to my profile, and I often contribute to the forum. The Supersite is full of useful articles and information too!