Monday, Feb. 26
BodyPump
I am not a big fan of group oriented weight lifting classes; they often use the same three moves, and utilize 3-5 lb weights. However, BodyPump (copyright: Les Mills) is a 60 minute full body, non-stop weight training class, and you are allowed to load up the bar with as much weight as possible. I am in the process of becoming certified to teach BodyPump as well, it is its own certification~This class uses the "time under tension" principal ~ many, many reps and no rest. For my current contest prep, and my first show of the season being on April 28th, I have started taking BodyPump twice per week; it is not replacing leg day per se.. but after the class I add an additional 4 sets of leg curl, glute/ham extensions, and SLDL.
Being someone who loves to lift heavy and rarely ever leaves the free weight room.. I laughed at the idea that BodyPump could provide me with a sufficient work out that was comparable to my own. Two weeks ago, I was hardly able to walk for the first two days afterwards… trying to show off, overloading the bar and then proceeding to do 60-80 squats… bad idea!
In order to keep the definition in my legs.. and still downsize them a bit, I am using BodyPump as a sort of experiment in killing some of the muscle in my legs and still keeping them tight.
BodyPump consists of the following (I have listed the weight I used next to each portion)
I use much lighter weight than in the free weight room due to the massive amounts of reps done here
Warm up
Squats, Bent over Row, lunges ~ 25 lbs
Squat Track
Narrow ~ 65 reps @ 40 lbs
Wide ~ 65 reps @ 40 lbs
Clean and Press ~ 25 reps @ 40 lbs
Lunges ~ 85 reps @ 40 lbs
Bent over Rows/Wide grip ~ 60 reps @ 40 lbs
Chest Press ~ 45 reps @ 35 lbs
Triceps (narrow press & skull crushers) ~ 65 reps @ 30
Biceps ~ 65 reps @ 35
Abs ~ 65 reps @ 10 lbs (plate)
Cardio ~ Elliptical Trainer
5 minutes forward, 5 minutes backward ~ repeated for 45 minutes total
Incline: 8 Resistance: 7
Diet: 100% on track, Day 1 of low carb (re-feed is on the evening of the 3rd day)
Macros as follows:
Cal: 1294
Protein: 161g
Carbs: 50g
Fats: 45g
Water: 1.25 gallons
All supps taken accordingly.
Fish oil, flax oil, borage oil
CLA
Sesamin
Substance WPI
Zero Carb IsoPure
R-ALA
L-Glutamine
Calcium
Glucosamine Chond. w/ MSM
Phenibute
AST Multi
:)
