Bodybuilding.com - wendz’s fitness blog

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.

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Posted in Training

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 � � Sets x Reps	Phase Two � � 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 � � Sets x Reps	Phase Two � � 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 � � Sets x Reps	Phase Two � � 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