Blog Entry
Monday, April 23, 2007 - 18 Days Until Check In At My First Pro Show
Body Weight: 157 (I put on a few pounds over the weekend at the OCB Sprit of America) - Target 150
Heavy lifting Day
The objective of the heavy lifting portion of this training plan is maintenance or even an increase in muscle mass while in a fat loss phase. The plan calls for two heavy lifting sessions per week.
Day 1: Chest and Back
Day 2: Quads and Hamstrings
Chest and Back Weight Training
A1. Incline Dumb Bell press - 6 x 60 pound dumb bells
No rest
A2. Dumb Bell Flies 8 x 40 pound dumb bells
Take 2 minutes of rest, and then move on to…
B1 Medium Grip Chins 1 X 10 (full reps)
No rest
B2. Machine Lat Pull Downs 8 x 120 pounds
Take 2 minutes of rest then get back to A1. Perform each superset FIVE times.
C1. Dumb Bell Curls 3 x 6 x 30
D1. Triceps Rope Pull Downs 3 x 6 x 70
After the weight training, I did 100 slant board crunches, 200 skip ropes and a practice posing session, where I worked on my symmetry, mandatory rounds and individual posing routine.
This was a great workout.
