BeckieA’s BodyBlog

so I’ve just sat down and worked out all my exercises,reps,sets etc for January 07

Bearing in mind I have a number of injuries/rehab issues to work with,the worst one being my shoulder,I came up with the following:

EXERCISES:

Legs: leg Press,Step Ups,Deadlifts(rack and DB),lunges,Bulgarian Squats,leg curls(lying and seated)

Chest: Press ups,flyes,crossovers

Back: Rows,modified rack DL,Lat pulldown

Arms: Pressdowns,DB and cable Extns,skullcrushers,BB curls,DB curls,cable curls

Shoulders: Lat raises,reverse flyes,front raises

Core: Swiss Ball Exercises

SCHEDULE: 3 lifting sessions a week to start with M,W,F

REPS: 8-12

SETS: 3

MODES: straight sets,compound and supersets

REST: 1-2 min between sets

NUMBER OF EXERCISES: 3-4 for big muscles,2 only for small ones

My past problem has been consistency,so this approach keeps things simple. I have a detailed diary at home with all my dates and days planned out(except for the exercises) as I have a tendency to veer off into what I feel like doing rather than ‘What I should be doing’

All in all there will be 15 workouts spaced over 31 days-with weekends off to aid recovery and ease back into training again.

just a short one today people-

Its Christmas morning in Australia and New Zealand and there is SO much food…and chocolate I LOVE chocolate,it is my favorite vice especially the DARK stuff YUMMMMMMMMMMM…but we’ve got a lovely big turkey for lunch and all those roast veggies,my mouth is watering!!

I hope you all have a wonderful day today/tomorrow(whichever is your christmas day)

xxx 

I’m not very good at maintaining blogs so you’ll all have to give me a kick up the proverbial to keep me going…

I’m coming off a long period of inconsistent training,brought on by injury,departure of a great training partner and alot of personal stress. For those of you that don’t know me,I had an anxiety disorder for alot of years which interfered with just about every aspect of my life so consistency is something I struggle with alot of the time.

My goals for 2007 are:

Finish my NSCA-CPT cert

Rebuild the strength and muscle in my shoulder

Be more consistent with my recovery nutrition

Actually try to enjoy cardio(which I hate with a vengeance!)

Planning and saving for my trip to the US in October for the OCB Yorton Cup(and no I won’t be competing!)

Continuing to build my personal training business

Maintaining balance is also important to me-I tend to have a rather obsessive streak and even when I was studying at uni,I would always ‘overstudy’ even when I was way ahead of the class…I have to try to get out of the habit of being such a perfectionist that it ruins my day to day life..

Anyway as far as training goes I have the following ready for action come Jan 1 2007:

3-4 weeks of regular split training(for reconditioning) 8-12 rep range

3-4 weeks of higher intensity(5×5) compound training for more Type 2 fiber recruitment

1 week of rest-taper training

Wave training 6-5-4-5-6(5 weeks) to build more base strength and Type 2 fiber recruitment

My body needs alot of rest so I have learnt to ‘read’ when its time to take a break-in the past I have overtrained many times but during my last contest cycle I did not get overtrained once!! I put this down to 3 things:

proper nutrition especially post workout

enough sleep

regular changes to my training(in fact I trained more ‘instinctively’for my last comp than in the past…)

Let the challenge begin January 1 2007!!

:)

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