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duhbullu

"SOMEONE HACKED INTO MY ACCOUNT SO IF U RECEIVED MESSAGE FROM ME IN THE PAST THREE WEEKS, MOST LIKELY IT IS NOT FROM ME, ESPECIALLY IF THE SUBJECT LINE IS "WORK"."

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Archive for the 'Training' Category

FIT EXPO 2009 - Pro Fight Supplements Booth - COME SEE ME!

Monday, January 12th, 2009

Hey guys! I will be working at the Fit Expo 2009 on January 24-25, 2009, at the Los Angeles Convention Center!  SPECIAL THANKS to IAN SITREN for getting me this gig.  Not only did he get me this gig, but he just shot me this past Sunday in Palm Springs for the "Bodyspace Physique of the Month" in IRONMAN MAGAZINE!!!!!! Shot out to Amysuds who was in this months magazine, you look AMAZING!!!! 6 kids came out of that bod? wow!!!! hehe.

Anyways, I am super duper excited because this will be my first appearance in a magazine, and I have been working with photographers "building up my modeling portfolio" for about 4 years now and let me tell ya, it’s about time!!!  I am very dedicated to keeping myself in shape and I’m glad it’s finally getting recognized. I hope that you will all go out and purchase the ironman magazine on April 1st when it comes out, I will be in the May edition!  and one day, I will be on the cover of many fitness magazines- oh you wait and see people!!! =) hehe.

 Back to the FIT EXPO!  I will be there, and I would LOVE to meet JAMIE EASON, my favorite person, and AVA Cowan, and Arnold if he’ll be there, but I have no idea, and Jay Cutler, and ummm chicken tuna, will u be there? Gordon? hehehe.

Ok now i’m getting silly! I will be working at the pro fight supplements booth, so come see me and shake my hand and stuff!!!! oh and go to their website at profightsports.com!

=)

WENDY CHRISTINE AKA DUB.

Current Training Split (3 month program)

Thursday, May 15th, 2008

My current training split is lifting 4 days per week. resting all other days or doing light cardio (walking, burpees). 

PHASE 1: 6 WEEKS

PHASE 2: 6 WEEKS

TOTAL: 12 WEEKS AKA (3 MONTHS)

TRAINING ROTATION:

Week one : Monday workout one
                   Tuesday workout three

                   Thursday workout two

                   Friday workout one
 

Week two : Monday workout three

                   Tuesday workout two

                   Thursday workout one
                   Friday workout three

Week three : Monday workout two

                   Tuesday workout one
                   Thursday workout three

                   Friday workout two

REST PERIODS:
 

In the first week, rest 2 minutes between sets, and then decrease that time by 10 seconds each subsequent week. (I AM NOT RESTING THIS LONG- I USUALLY JUST REST UNDER 30 SECS, DEPENDING ON HOW I RECOVER FROM THE SET- BUT I LIKE TO GO THRU TRAINING FAST).

Exercise

<strong /> 

        Phase One                    Â
 

Sets x Reps

Phase Two                    Â
 Â Â Â Â Â Â Â Â 

Sets x Reps

WORKOUT ONE
   

 

   

 

ABDOMINALS
   

 

   

 

Lying leg raises
2×20
2×20
Forward crunches
2×20
2×20
CALVES
   

 

   

 

Standing calf raises
5×15
5×8-10
HAMSTRINGS
   

 

   

 

Lying leg curls
5×12
5×8
QUADRICEPS
   

 

   

 

Leg extensions
5×15
4×8
Barbell Squats                 (or dumbbell squats)
5×15
3×6-8
Leg Presses or lunges
5×15
3×10

Exercise

<strong /> 

Phase One                    Â
 

Sets x Reps

Phase Two                    Â
 Â Â Â Â Â Â Â Â  Sets x Reps
WORKOUT TWO
   

 

   

 

CHEST
   

 

   

 

Bench presses (or dumbbell presses)
5×12
4×6
Incline dumbbell presses
5×12
3×8
Flat-bench flyes
5×12
3×8
SHOULDERS
   

 

   

 

Seated military presses (or seated shoulder presses)
5×10
5×5
Rear laterals on an incline bench
5×12
3×8
Seated dumbbell side laterals
5×12
3×8
TRAPEZIUS
   

 

   

 

Dumbbell shrugs
5×10
4×6

Exercise

<strong /> 

Phase One                    Â
 

 Sets x Reps

Phase Two                    Â
 Â Â Â Â Â Â Â Â  Sets x Reps
WORKOUT THREE
   

 

   

 

BACK
   

 

   

 

Deadlifts
5×8
5×4-6
Bent rows
5×12
3×8
Close-grip pulldowns to the front
5×12
3×8
TRICEPS
   

 

   

 

Close grip bench presses or overhead triceps extensions
5×12
5×8
Triceps pushdowns
5×12
5×8
BICEPS
   

 

   

 

Barbell curls or standing dumbbell curls
5×12
5×6
Incline dumbbell curls
5×12
5×6

I AM ALSO TRAINING ABS AND CALVES 3-4 DAYS PER WEEK.

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Welcome!

Tuesday, July 17th, 2007

Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!

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