Keke’s BodyBlog

Rest is so imperative when one is training…. I can not tell you have revived and refreshed I feel after not training yesterday and simply taking the day to rest and relax. I got through the 60 minutes on the Stairs this morning in record breaking time. It also helps that the book I am reading is an absolutely page turner. I just started it and my attention is already well into it. It is called “Absolute Fear” by Lisa Jackson. I was introduced to this author by my VP and I’ve been hooked ever since. I just finished “The Innocent Man”, by John Grisham. That book started off very quickly, got slow, and then picked up again. By the end… it too was a page turner. It’s based on a true story so I’d be very surprised if it does not eventually make its way to big screen. That’s another must read if you are a Grisham fan.
Today marks the beginning of the lasts on the road to the Ontario Naturals. Actually, not true… last Thursday was my last leg day. Today is my last back day. The weight training portion of my training is actually real easy now. Its low weight, high reps. The focus is really on the cardio. Only 5 more one hour sessions to go!!!
Hey if you are looking for a good weekly training program, try out the following. Its one I used to do a couple of year back that I found in my archives. It’s fairly intense and should enable you to see results over time if you keep to it. I’ve been long overdue to provide you with some training tips, so here goes…
For each, do 2-3 sets if you are a beginner and 3-4 if you are more experience. For reps do; 2-3 sets with 12, 10 and 8 reps adding weight each set and 3-4 with 15, 12, 10 and 8 reps adding weight each set. Pick a weight that will allow you to hit ‘almost’ failure on each set and make sure to warm up prior to getting started. If you get to the desired rep and you can still go, don’t count that set. Instead, pick up a heavier weight and repeat until you find the desired weight that gets you to failure. Make sure to record your results so you won’t have to do this each
time you work out.
Note: Work your ABS every other day. It’s like any other muscle so 2-3 sets for 15-20 reps each. Make sure to eat a good clean and nutritious diet. It’s 80% of looking good, so even with the following it’s the diet that will make the world of a difference.

Monday - Chest and Triceps

Incline Barbell Presses

HS Machine Press

Incline Dumbbell Fly

Cable Crossovers with Clap

Skull Crushers

Dips between benches, or own weight

Tricep Rope Extensions

Tuesday - Quads and Calves

Single Leg press

Hack Squats

Leg Extensions

Standing Calf Raise - super set with Seated Calf Raises

Wednesday – NO WORKOUT (Focus on diet)

Thursday - Back and Biceps

Deadlifts

Bent-over rows

Front Lat Pulldowns

Reverse Barbell Curls

Preacher Curls

Alt. Hammer Curls

Friday - Hamstrings and Shoulders

Stiff Leg Deadlifts

Leg Curls

Overhead Press - super set with Seated Side Lateral Raises

Rear Lateral Raises – super set with Shrugs

Saturday – Cardio only

Sunday – NO WORKOUT (Focus on diet)

Well, I am off to start my day! Have a good one yourself and see you back here tomorrow.
Cheers,
Nke

This entry was posted on Monday, June 4th, 2007 at 5:34 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.