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My step dad´s wife Liesbeth competition stats

Wednesday, September 10th, 2008

I prepared my step dad´s wife for her first fitness competition .

She works as dancer so her legs was in great shape before we began to prepare her and it was not nescesary to do a special workout for her legs . Just building more separation .

I concentraded her workout on building more muscle at her upper body . We used a modifided version of the training plan my siser uses ( the plan i posted before ) .

Her stats at her frist fitness competiton . She placed 4 .

Liesbeth

Age : 25

Height : 5.4 1/2

Weight : 125

Biceps : 13

Forearms : 10,5

Quads : 21

Calves : 13,5

Chest : 35,5

Waist : 24

Hips : 34,5

Her arms gained during preparing close to 3 inch and she built very nice looking egg shaped biceps . Her quads gained 1 1/2 inch calve 2 inch and chest 2 inch . Weight no big change , she was very lean because of her job as dancer and her abs just needed more separation .

Here are some of her training weights she uses . Barbell curl 80# - 90 # Bench press : 130 # Squat : 160 # Leg press 220# shoulder press 65 # - 75 # Additional to the weight training she do a lot of cardio and dancing .

Her profile http://www.bodybuilderfemales.com/liesbeth.htm

Next we have to add a better quality photo

Szayia

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Posted in Training

My sisters results with my training plan

Monday, August 11th, 2008

Here is a litte bit more about my sister Cindy training success she have with this . Cindy

Age : 20

she began at the age of 16

Height : 5.1 Weight : 122 at the beginning : 96

Biceps : 13 at the beginning : 9,5

Her unflexed biceps measures close to 12 so the expansion is a little bit over 1 inch

At the moment she likes like to have biceps between 13,5 and 14 one day

Forearms : 10,5

Quads : 20

Calves : 13

Chest : 33,5

Waist : 23,5

Hips : 34

some of her curent training weights : Barbell curl 85# Bench press : 130 # and more Squat : 165 # and more .

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Posted in Training

sample sorkout plan

Sunday, January 27th, 2008

Here is a sample of a good workout plan for 3 weeks .

The weights in this plan are most usuale used by the woman in our gym . I letf the weights in this plan because i think any one is able to lift and just for sample . This workout plan is good for all men ans women . All you have to do remove the weigths and add your training weights .

The training is based on variation so the exercises and training focus ( upper body / lower body ) change every week or 3 weeks .

I made 15 different plans for 15 weeks for her and every 3 or 4
weeks the focus is more at the upper body or more the lower body .

To create a new workout plan you can use the list of exercises i posted at workout help .

I think its good to make a lot of different plans so you be able to see consequent result’s and the workout never gets boring .

It is not important to do all exercises and reps at every training session . One day you feel great : do all ; Next day you don’t have the time or something else : choose the exercises you like and forget the rest . Its more important to make a consequent workout than doing the full program every training day .

Sample for 3 weeks
week 1 Day 1
dumbbell curls 20# 3 sets with 13 -15 reps
barbell curls close grip 32# 3 sets with 13 -15 reps
1 arm cable curls 18# 3 sets with 10 -12 reps
triceps push downs one arm 15# 3 sets with 13 -15 reps
different kind of dips 6 - 8 reps 3 sets
incline press 35# 3 sets with 15 -18 reps
front raise 10# 3 sets with 15 -18 reps
seated twist a few minutes
pull up close grip 4 - 6 3 sets
Day 2
bench presses at machine 65# 3 sets with 13 -15 reps
push up close 22 3 - 4 sets
incline dumbbell press 12# 3 sets with 15 -18 reps
2 arm cable curls overhead 18# 3 sets with 10 -12 reps
kickbacks 12# 3 sets with 13 -15 reps
lat pull down wide grip 50# 3 sets with 13 -15 reps
pull up wide grip 6-8 3 sets
hyper extensions 8 10 reps 3 sets
barbell squat 30# 3 sets with 13 -15 reps
Day 3
squat just 65# 3 sets with 15 -18 reps
leg press 70# 3 sets with 15 -18 reps
different variations of step ups 22 - 25 reps
swimming or in line skating
Day 4
full body workout with light weights
something for wellness
week 2 Day 1
ez bar curls 30# 3 sets with 13 -15 reps
hammer curls 15# 3 sets with 10 -12 reps
concentration curls 18# 3 sets with 10 -12 reps
triceps close grip bench press 40# 3 sets with 13 -15 reps
dumbbell extension 12# 3 sets with 13 -15 reps
upright row 12# 3 sets with 15 -18 reps
shoulder press 14# 3 sets with 15 -18 reps
different ab crunches 35 reps 3 sets
pull up wide grip 6-8 3 sets
Day 2
push up wide 22# 3 - 4 sets
cable crossover 12# 3 sets with 15 -18 reps
bench presses at machine 65# 3 sets with 13 -15 reps
dumbbell curls I use 20# 3 sets with 13 -15 reps
1 arm cable curls 18# 3 sets with 10 -12 reps
lat pull down close grip 35# 3 sets with 15 -18 reps
pull up close grip 4 - 6 3 sets
t - bar rows 16# 3 sets with 13 -15 reps
dumbbell squat 12# 3 sets with 13 -15 reps
Day 3
lying leg curl 22# 3 sets with 15 -18 reps
seated leg curl 15# 3 sets with 15 -18 reps
toe press 55# 3 sets with 13 -15 reps
swimming or in line skating
Day 4
full body workout with light weights
something for wellness
week 3 Day 1
barbell curls wide grip 32# 3 sets with 13 -15 reps
Scott curl machine 30# next level 35# ( at the beginning 18# ) 3 sets with 13 -15 reps
2 arm cable curls overhead 18# 3 sets with 10 -12 reps
rope triceps push downs one arm 15# 3 sets with 13 -15 reps
push downs cable bar 25# 3 sets with 13 -15 reps
dumbbell press 16# 3 sets with 15 -18 reps
front barbell press 22# 3 sets with 15 -18 reps
hanging leg raise 6 - 8 3 sets
cable row 35# 3 sets 20 -25 reps
Day 2
bench presses at machine 65# 3 sets with 13 -15 reps
hanging leg raise 6 - 8 3 sets
cable fly’s 12# 3 sets with 15 -18 reps
hammer curls 15# 3 sets with 10 -12 reps
concentration curls 18# 3 sets with 10 -12 reps
t - bar rows 16# 3 sets with 13 -15 reps
cable row 35# 3 sets 20 -25 reps
hamstring curl 12# 3 sets with 13 -15 reps
Day 3
seated calve raise 12# 3 sets with 15 -18 reps
different variations of lunge 20 - 22 reps
dead lift just 75# 3 sets with 6 -8 reps
swimming or in line skating
Day 4
full body workout with light weights
something for wellness
If there are some questions just leave a message .

Szayia

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Posted in Training Plans

adding weight at training

Saturday, January 26th, 2008

Hi here is something additional about the training .

How you can get from one fitness ( strength ) level to the next .

Put on a little more weight every time you be able to do 4 - 5 additional reps per set without giving all . I have good results with this so I think its a good way for all .

If you can do all your sets with more rep easily its time to ad some weight .
For upper body ad between 3 or 5 pound for legs , lat or chest it could be 10 - 18 pounds .
For example : My younger sisters biceps changed from 9 3/4 to 12,5 inch in just 2 years so it works great .

To see consequent results don’t add to much weight . Add only a few pounds every time and your body is able to built more strength very fast and in a very short time

you be able to lift a few ponds more . So don’t make one big step by adding more weight you can lift in a correct exercise move . Adding only a few pounds are more

steps but you see very fast results and you built muscles with a very high quality .

Szayia

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Posted in Workout Help

strength training

Friday, January 25th, 2008

strength training

I use for my strength training very heavy weights for the full workout . Doing a exercise with a very heavy weight for the full count of rep and sets is not very easy because there are a few problems .

First you have to give all for doing 10 or 15 reps using the maximum weight you are able to lift . The problem is : The time between the sets to take enough breath for being able to practice the next set for all reps is to long and your heartbeat changes for high to low and this for every set and break between . This is not good for your cardio .

To avoid this i practice two different exercises for two different muscle groups at one set .

For my strength training i use a special variation of super sets ( i call this pair sets ) using the pyramid system .

Here is a sample of my workoutplan using this ” pair sets ” for workout .

pair set one

dumbell curl and neck press

Set 1 : dumbell curl 50# 15 reps following neck press 130# 15 reps
Set 2 : dumbell curl 50# 15 reps following neck press 130# 15 reps
Set 3 : dumbell curl 60# 12 reps following neck press 145# 12 reps
Set 4 : dumbell curl 60# 12 reps following neck press 145# 12 reps
Set 5 : dumbell curl 70# 6 -8 reps following neck press 160# 6 -8 reps
Set 6 : dumbell curl 70# 6 -8 reps following neck press 160# 6 -8 reps
pair set two

bench press and leg press

Set 1 : bench press 160# 15 reps following leg press 500# 15 reps
Set 2 : bench press 170# 15 reps following leg press 520# 15 reps
Set 3 : bench press 180# 12 reps following leg press 540# 12 reps
Set 4 : bench press 190# 12 reps following leg press 540# 12 reps
Set 5 : bench press 200# 8-10 reps following leg press 560# 10 reps
Set 6 : bench press 210# 6-8 reps following leg press 560# 10 reps

This are just 2 example about my strength training . To create a complete workout plan for this special workout is not easy and a lot of work .Using this special training is a way to avoid long breaks between the sets and gives the muscle group the time to relax for the next set . Practice the first exercise makes the muscle group powered out , doing the next exercise powers the next muscle group out but at this time the first muscle group has the chance to relax foe the next set of reps . At this training your heartbeat doesn’t change from high to low between the sets and you get a consequent high performance workout .

Next i write more about
Szayia

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Posted in Strength Training

Exercises

Friday, January 25th, 2008

Exercises

January 25, 2008

Hi I work as personal trainer too so i like to share some exercises for a good fitness workout . This is a list of the exercises any woman can use to create a good workout plan . The weight i present are the weights my younger sister had used from the beginning until now . Any woman can choose the weights she thinks that is the right one for her fitness level .

The exercises are for all men and woman . All you have to do is just change the training weights to yours .

List of all exercises

Arms

dumbbell curls use 20# next level 22# ( at the beginning 10# ) 3 sets with 13 -15 reps
barbell curls wide grip 32# next level 35# ( at the beginning 18# ) 3 sets with 13 -15 reps
barbell curls close grip 32# next level 35# ( at the beginning 18# ) 3 sets with 13 -15 reps
ez bar curls 30# next level 32# ( at the beginning 15# ) 3 sets with 13 -15 reps
1 arm cable curls overhead 18# next level 20# ( at the beginning 8# ) 3 sets with 10 -12 reps
1 arm cable curls 18# next level 20# ( at the beginning 8# ) 3 sets with 10 -12 reps
hammer curls 15# next level 18# ( at the beginning 8# )3 sets with 10 -12 reps
concentration curls 18# next level 20# ( at the beginning 9# ) 3 sets with 10 -12 reps
Scott curl machine 30# next level 35# ( at the beginning 18# ) 3 sets with 13 -15 reps
2 arm cable curls overhead 18# next level 20# ( at the beginning 8# ) 3 sets with 10 -12 reps

triceps push-downs one arm 15# next level 20# ( at the beginning 8# ) 3 sets with 13 -15 reps
triceps close grip bench press 40# next level 45# ( at the beginning 25# ) 3 sets with 13 -15 reps
different kind of dips 6 - 8 reps next level 8 -10 ( at the beginning 2 - 4 ) 3 sets 4 variations
kickbacks 12# next level 14# ( at the beginning 6# ) 3 sets with 13 -15 reps
dumbbell extension 12# next level 14# ( at the beginning 6# ) 3 sets with 13 -15 reps
rope triceps push downs one arm 15# next level 20# ( at the beginning 8# ) 3 sets with 13 -15 reps
seated triceps overhead extensions 12# next level 14# ( at the beginning 6# ) 3 sets with 13 -15 reps
push downs cable bar 25# next level 28# ( at the beginning 12# ) 3 sets with 13 -15 reps
push downs cable bar reverse grip25# next level 28# ( at the beginning 12# ) 3 sets with 13 -15 reps

Shoulder

incline press 35# next level 40# ( at the beginning 15# ) 3 sets with 15 -18 reps
front raise 10# next level 12# ( at the beginning 5# ) 3 sets with 15 -18 reps
upright row 12# next level 15# ( at the beginning 6# ) 3 sets with 15 -18 reps
shoulder press 14# next level 18# ( at the beginning 6# ) 3 sets with 15 -18 reps
lateral raise 12# next level 15# ( at the beginning 6# ) 3 sets with 15 -18 reps
dumbbell press 16# next level 18# ( at the beginning 8# ) 3 sets with 15 -18 reps
front barbell press 22# next level 25# ( at the beginning 12# ) 3 sets with 15 -18 reps Chest Midsection

bench presses at machine 65# next level 75# ( at the beginning 35# ) 3 sets with 13 -15 reps
push up close 22 next level 25 ( at the beginning 6 ) 3 - 4 sets
push up wide 22 next level 25 ( at the beginning 6 ) 3 - 4 sets
cable crossover 12# next level 15# ( at the beginning 6# ) 3 sets with 15 -18 reps
incline dumbbell press 12# next level 15# ( at the beginning 6# ) 3 sets with 15 -18 reps
different ab crunches 35 reps next level 40 ( at the beginning 15# ) 3 sets 5 variations
hanging leg raise 6 - 8 reps next level 8 -10 ( at the beginning 2 - 4 ) 3 sets
incline barbell press 25# next level 28# ( at the beginning 15# ) 3 sets with 15 -18 reps
cable fly’s 12# next level 15# ( at the beginning 6# ) 3 sets with 15 -18 reps
seated twist a few minutes
hip raise 6 - 8 reps next level 8 -10 ( at the beginning 2 - 4 ) 3 sets

Legs

squat just 65# next level 75# ( at the beginning 40# ) 3 sets with 15 -18 reps
leg press 70# next level 80# ( at the beginning 35# ) 3 sets with 15 -18 reps
different variations of step ups 20 - 22 reps next level 22 - 25 reps 4 variations
lying leg curl 22# next level 25# ( at the beginning 10# ) 3 sets with 15 -18 reps
seated leg curl 15# next level 18# ( at the beginning 8# ) 3 sets with 15 -18 reps
toe press 55# next level 60# ( at the beginning 30# ) 3 sets with 13 -15 reps
seated Calf raise 12# next level 14# ( at the beginning 6# ) 3 sets with 15 -18 reps
in line skating
running with my dog
different variations of lunge 20 - 22 reps next level 22 - 25 reps 5 variations
dead lift just 75# next level 85# ( at the beginning 40# ) 3 sets with 6 -8 reps
barbell squat 30# next level 35# ( at the beginning 10# ) 3 sets with 13 -15 reps
dumbbell squat 12# next level 15# ( at the beginning 8# ) 3 sets with 13 -15 reps
hamstring curl 12# next level 15# ( at the beginning 8# ) 3 sets with 13 -15 reps

Back

pull up close grip 4 - 6 next level 6 - 8 ( at the beginning 2 - 3 ) 3 sets
pull up wide grip 6-8 next level 8-10 ( at the beginning 2-4 ) 3 sets
lat pull down wide grip 50# next level 55# ( at the beginning 25# ) 3 sets with 13 -15 reps
lat pull down close grip 35# next level 40# ( at the beginning 15# ) 3 sets with 15 -18 reps
front pull down 30# next level 35# ( at the beginning 15# ) 3 sets with 12 -15 reps
cable row 35# next level 40# ( at the beginning 15# ) 3 sets 20 -25 reps
dumbbell rows 16# next level 20# ( at the beginning 8# ) 3 sets with 13 -15 reps
t - bar rows 16# next level 20# ( at the beginning 8# ) 3 sets with 13 -15 reps
hyper extensions 8 10 reps next level 10 - 12 ( at the beginning 3 -5 ) 3 sets

cardio

swimming
in line skating
running with my dog
I don’t like cardio workout in the gym only in wintertime or on rainy days

all the best at your next workout

Szayia

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Posted in Exercises