Fit ‘n Glam

I have recently come across the Scivation books, and feel that I have finally found something that makes sense for me. I have also been following their Scivation threads for the last 2 months, also read all their books. I have started doing the Lifestyle Advanced Training Routine on 8 June 2009. It is a 12-week training program (split routine hitting each body part once per week and allowing recovery.

The routine is divided into three phases:

Phase 1: Conditioning
Phase 2: Growth/Strength
Phase 3: Strength/Growth
Weeks 1-4: Conditioning 

During the Conditioning weeks, the rep ranges are 12-15 and you perform three to four sets for all upper body and lower body work. The goal is to adjust the weight (increase the load (weight) as the volume (reps) decreases) to get 12-15 reps on every exercise. Rest 60 seconds between sets. 

The goal is to handle a weight and rep range that allows for completion of 15 reps for three sets. 

Week 1 – 8 June – 12 June workout  

Monday, 8 June 2009 – Chest
Exercise performed in order
1. Incline Barbell Press - 3 sets 12-15 reps
2. Flat Barbell Press - 3 sets 12-15 reps
3. Dumbbell flys - 3 sets 12-15 reps
– smooth and controlled motion
4. Push Ups - 3 sets to failure
5. Crunches - 3 sets 30 seconds6. Reverse crunches - 3 sets 30 seconds 

Tuesday, 9 June 2009 – Shoulders
1. Dumbbell Military Press - 3 sets 12-15 reps
2. Front Dumbbell Raise
3. Standing Side Lateral Raise - 3 sets 12-15 reps
4. Rear Deltoid Machine
5. Standing Calf Raises - 4 sets 15 reps
6. Seated Calf Raises - 4 sets 15 reps 

Wednesday, 10 June 2009  – Legs
1. Squat - 3 sets 12-15 reps each leg
2. Straight Leg Dead Lift - 3 sets 12-15 reps
3. Leg curl - 3 sets 12-15 reps
4. Leg press - 3 sets 12-15 reps each leg
5. Leg extension - 3 sets 12-15 reps
6. Standing Calf Raises - 3 sets 12-15 reps
7. Seated Calf Raise - 3 sets 12-15 reps 

Thursday, 11 June 2009  – Back
1. Bent Over Barbell row - 3 sets 12-15 reps
2. 1 Arm Dumbbell Rows - 3 sets 12-15 reps
3. Cable Pull Downs - 3 sets 12-15 reps
(like dumbbell pullover but with cable standing)
4. Wide Grip Pull downs - 3 sets 12-15 reps
5. Hyperextensions - 3 sets 12-15 reps – smooth and controlled motion 

Friday, 12 June 2009 – Arms
Exercise to be performed in order
1. Standing Barbell Curls - 3 sets 12-15 reps
2. Preacher Curls - 3 sets 12-15 reps
3. Hammer Curls - 3 sets 12-15 reps
4. Triceps Press Down
with V-Bar or Rope - 3 sets 12-15 reps
5. Over the Head Extensions using rope - 3 sets 12-15 reps
6. Dips - 3 sets 12-15 reps
7. V-ups - 3 sets 30 seconds
8. Leg raises - 3 sets 30 seconds 

I also performed 30 minutes of after weights with heart rate 130-150.   I had a great week, my whole body is sore (in a good way), I am also eating the Scivation “way”, and I don’t feel deprived, and I am not constantly thinking about food. 

My current macros are : Carbs = 50 Protein: 151 Fat = 45g Except for when I carbs almost triple. 

I feel more energetic, stronger and have no cravings with this way of eating So my breakfast is: 8 egg whites, 1 whole 1 cup spinach Half grapefruit 

Current grocery list: Carbs: Sweet potato, oats, grapefruit and oranges Veggies: Broccoli, green beans, spinach, cucumber and lettuce 

Protein: Chicken Breasts, Whey protein, tuna and lotsa eggs 

Fats: Avo, Almonds, peanut butter and olive oil 

I love the peanut butter, avocado, almond nuts…Yum. I am so looking to seeing results.. 

This entry was posted on Sunday, June 14th, 2009 at 1:07 am and is filed under Nutrition. 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.