Training for Team Universe 2009!

Training

Wed., August 29

Bi’s/Tri’s/Abs + Cardio

Pre-exhaust scheme…

Close Grip BB Press
70×10  75×10  80×10

Bent Over Unilateral Cable Kickbacks
35×8  35×8  37.5×8  40×6

Bodyweight Tricep Dips~ I LOVE these
1×11  1×8  1×8 1×5

15-degree Incline Alternating SuperSlow DB Curl = ow
17.5×10  17.5×10  17.5×10

Seated EZ Bar Close Grip Preacher Curls
45×15  50×12  55×10  60×8  65×6

Lite Cable Uni Curls to Failure (1 set per side)
30×26 (R)  30×31 (L)

Straight Legged Raise, arms overhead
3×20
Frog Crunches with 8lb Med Ball
3×25
Hanging Oblique Crunches
3×15 each side

Cardio Post Work Out
StepMill x 15m Backward, 15m Forward skipping steps= Level 8-11 intervals

Anyone else notice the torrential rains overnight in Colorado the last few nights … ?  Sheesh..

BodyPump release #47 (the squat track in this release is a bastard)

Back

UNassisted Pull ups ~ wide, overhand grip
1×9
1×7
1×7
1×4

Bent Over Uni DB Row
40s x 10
40s x 9
40s x 9

Straight Arm, Straight Bar Pressdown/Cable
60×10
60×10
65×9

Narrow Underhand Grip Lat Pulldown
75×10
75×10
80×10
80×9

Back Extension
110×10
110×10
110×10

StepMill
Backwards L6 x 15m
Forward L9 x 15m
Treadmill Backward Speed 1.9  Incline 10%

A couple members have pm’d to ask about diet & supps and preference~My supplements are of huge importance to me, I am quite varied in my brand/product choices and am more concerned with the effectiveness of a particular supp rather than who makes it.

I was asked not to journal the exact amounts and timing of supps/meals.. but I can say what I am taking on a daily basis

Every day supps

AST Multi-Pro 32x Daily vitamin

NOW Super Omega 3,6,9

Higher Power CLA

Higher Power R Isomer ALA

ProLab Glutamine

NOW L-Lysine

TP Bulk L-Leucine

TP BCAAs + Caffeine/Green Tea Extract

TP Ion Exchange WPI

TP Night-time/Middle of the Night Protein

Training Days Only

Everything in the above list in addition to…

Waxy Maize Starch

Caffeine Tabs

JavaFit Extreme Burn Coffee (for fasted cardio only)

St. Joseph’s Aspirin (81mg)

Diet

My diet is based on Training (lifting) and Non-Training Days

My meals are for the most part protein and veggies (any I like at the moment).. I have carb meals every day, the timing is just different.. and I have more carb meals on days I lift; for proteins I consume fish and chicken on training days and consume chicken and lean red meat on non-training days ~ currently my carbs of choice are oats, sweet potato, and rice.

I dont eat any dairy or breads at all even on in a carb meal.  I am still allowed a diet pop, sugar free jello or popsicle if I need one… and I do every day

I eat a lot of food, and sometimes find it hard to get all the food in that I am suppose to every day.  I eat 4-5 meals and 2 shakes every day.. and drink a minimum of 1.0 gallon. 

Anyway.. this changes on a weekly basis depending on what Cam and Tracey think when they get a look at me ~ we all meet weekly for posing and body comp and physique checks, and they update or not.. cardio as well so for this week, that’s that …

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Training~Friday, August 17, 2007

AM Fasted Cardio x 40m

Treadmill Speed 4.0-4.5mph Incline 8-12

NO weights.. worked/trained all day

Diet: 100% perfect .. NON-Training Day Nutrition ~ less carb meals than a training day

Supps: 100% perfect

Water: 1.50 gallons

Coffee: 4 cups

Training~ Thursday, August 16, 2007

***

BodyPump co-teaching to start the morning off right… this is one of the most difficult certs to obtain, form is of the utmost importance, so I taught the Back/Glutes as well as the Abs/Core track (10 tracks per work out)..just this track.. it’s 5:39 long.. and a bitch!  Every step and breath must be times to the music and I load up my bar with 2 big plates on each end to do DeadRows, Deadlifts, and full on clean and press.. choreographed to re-mixed hip-hop.. dammit my shoulders were screaming, lol.. but after the 55 min full body work out I did a quickie Quad set up….

Seated Leg Extensions

1×15 @ 65  1×12 @ 75  1×10 @ 85  1×4 @ 115

Front Squats (AFTER the 85 I just did in BodyPump w/ 4 plates… ouch )

80 x 10  85 x 8  85 x 8

Cardiox30m on StepMill L6-10

Training~ Wed. August 15, 2007

Tues was OFF day.. Cardio only x 30m on Treadmill, intervals

Back/Biceps/Abs + Cardio

AM Fasted Cardio x 40m on StepMill Intervals FW/BW L6-12

UNassisted Wide overhand Grip Pull Ups

1×9  1×7  1×7  1×4

Lat Pull Down, Wide grip

65×12  70×11  70×10   75×9

Wide Grip Bent over BB Row

85×15  85×12  90×10  90×10

Back Against Wall EZ Bar Curls

35×20  40×15  50×12  55×12  60×8

Uni Preacher DB Curls

17.5×15  20×12  22.5×10

EZ Bar Cable Plate Load Curls

40×15  45×12  50×10  50×7

Straight Leg Raises

3×25

Frog Crunches w/ 6lb med ball

3×25

Full Arms overhead sit-up + reach to toes w/ 6lb med ball

3×12.. fast

30m Cardio intervals

5m walking lunges, incline 8.0 speed 3.0

5m walking backward, incline 12 speed 1.5

Water: 1.25 gallons

Coffee: a LOT

Training~ Monday, August 13, 2007

Training~ Sunday, August 12, 2007

Sunday, August 12, 2007
11 weeks, 6 days out
Happy Birthday  to my friend Siobhan ~ who’s in Canada … she’s prepping so no cake

Training
Hams/Glutes/Front/Lat Delts/Abs + Cardio

Fasted Cardio earlier in the day-= 40m on treadmill , backwards and forwards on 9-12% incline

Smith Machine Butt Squats ~ toes up on 25 lb plates in front of me
125 lbs x 15
125 lbs x 15
135 x 15

Deadlift w/ DBs
30s x 15
35s x 15
40s x 15

Seated DB Press
22.5s x 20
25s x 15
30s x 14
35s x 12

Seated Front DB Raises
15s x 15
17.5s x 12
20s x 10
20s x 9

Seated Lateral Raises
17.5s x 15
20s x 12
20s x 12

Upright Leg Press ~ Feet high and narrow
130lbs x 20
140 x 15
150 x 15
160 x 15

Seated Leg Curls ~ feet narrow
85 x 20
90 x 15
100 x 12
110 x 10

Prone Glute Extension
Each leg
110 x 15
112.5 x 15
115 x 15

Decline Sit up w/ 25 lb plate
3 x 15
Hanging Bent Knee Raise
2 x 20
Standard crunches w/ 6 lb med ball
4 x 25

Stretch x 10m

  …..Peace 

 

 

 

 

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