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June competition preparation..
- Thread starter Thandie
- Start date
No, I don't do HIIT. Just manual. I feel is best to burn fat at a low pace, but consistently. Now, something else might work best for other people. I dislike cardio to beging with, so the fact I found something I like and I don't have to kill myself doing it is great. Besides comes comp time, I'll have to do cardio more frequently, but I still do it at a good pace.
I also never do an hour of cardio. If I need to do more, I'll split it into 2 sessions. The max I do in 1 session is 35 minutes.
You're going to look amazing, I won't doubt that! you're very consistent.
Week 2, Back-Traps
Exercise Rep Counts
Bent-Over Row (Barbell) 2 warm up sets as many as you want
4 work sets 55x15, 64x12, 65x15, 65x15
Chin-ups wide & narrow grip 3 work sets 50x15, 50x12, 50x12
Seated Cable Row 2 warm up sets as many as you want
4 work sets 70x15, 55x20, 80x15, 65x15
2 warm up sets as many as you want
DB Pullover 4 work sets 30x12, 30x12, 35x10, 35x10
superset
Standing rope cable row 4 work sets 30x15, 30x15, 42.515, 50x15
Barbell Shrug 4 work sets 95x20, 115x20, 135x15, 95x20
superset
DB Shrug 4 work sets 35x20, 35x20, 35x20, 35x10
Cardio: 30 minutes treadmil at 3.2 at an 11% incline.
Mommalu, I just noticed I never answered your question.
My fist comp of 2009 will be April 25th. Unless, of course I'm not on schedule in terms of cutting, but I should be.
Friday 26th
Week 2, Arms
Exercise Rep Counts
Barbell Curl 2 warm up sets as many as you want. Keep the reps high.
3 work sets 40x10, 50x8, 50x6
Skullcrusher (EZ Curl Bar) 2 warm up sets as many as you want
monsterset 3 work sets 35x10, 45x8, 45x6
Cable Curl 3 work sets 30x15, 30x20, 30x20
monsterset
Dips on 2 benches with 20lb med. ball on my lap 3 work sets 15, 15, 15
monsterset
Cable Curl (Rope) 3 work sets 30x15, 40x12, 40x10
Cable Triceps Extension (V-grip) 3 work sets 30x15, 40x12, 40x10
Cardio: 25 minutes on Treadmill at 3.2 at 9% incline.
An injure I had at the beginning of the year on both elbows is sort of coming back. I'm going for physical therapy, but I was really feeling it with these exercises. Besides, I have been very tired. I think it's time to take a few days off which I will do from New years day.
My fist comp of 2009 will be April 25th. Unless, of course I'm not on schedule in terms of cutting, but I should be.
Friday 26th
Week 2, Arms
Exercise Rep Counts
Barbell Curl 2 warm up sets as many as you want. Keep the reps high.
3 work sets 40x10, 50x8, 50x6
Skullcrusher (EZ Curl Bar) 2 warm up sets as many as you want
monsterset 3 work sets 35x10, 45x8, 45x6
Cable Curl 3 work sets 30x15, 30x20, 30x20
monsterset
Dips on 2 benches with 20lb med. ball on my lap 3 work sets 15, 15, 15
monsterset
Cable Curl (Rope) 3 work sets 30x15, 40x12, 40x10
Cable Triceps Extension (V-grip) 3 work sets 30x15, 40x12, 40x10
Cardio: 25 minutes on Treadmill at 3.2 at 9% incline.
An injure I had at the beginning of the year on both elbows is sort of coming back. I'm going for physical therapy, but I was really feeling it with these exercises. Besides, I have been very tired. I think it's time to take a few days off which I will do from New years day.
Week 1, Back
New workout.
Exercise Sets Rep Counts
Chin-up Wide grip 3 work sets 60x15, 70x15, 76x12
Superset
3 warm up sets whatever you want. Keep the reps high.
T-Bar Row 3 work sets 70x10,80x8,70x15
One Arm DB Row 3 work sets 35x10, 40x8, 45x6
V-Bar Pull-Down 3 work sets 85x12-55x12-85x6. Heavy-Light-Heavy
YO-YO SETS So set of 10, drop weight, do 10 more, then back to original
weight for 6 more. This will be very hard.
Seated DB Shrugs 3 work sets 35x25, 35x30, 35x25
Sumo Deadlift 3 work sets 95x15, 115x15, 135x12
Cardio: 25 minutes on treadmil at 3.0 at a 10% incline.
I'm looking forward to taking a couple of days ogg this week. Prov thrusday and the weekend.
New workout.
Exercise Sets Rep Counts
Chin-up Wide grip 3 work sets 60x15, 70x15, 76x12
Superset
3 warm up sets whatever you want. Keep the reps high.
T-Bar Row 3 work sets 70x10,80x8,70x15
One Arm DB Row 3 work sets 35x10, 40x8, 45x6
V-Bar Pull-Down 3 work sets 85x12-55x12-85x6. Heavy-Light-Heavy
YO-YO SETS So set of 10, drop weight, do 10 more, then back to original
weight for 6 more. This will be very hard.
Seated DB Shrugs 3 work sets 35x25, 35x30, 35x25
Sumo Deadlift 3 work sets 95x15, 115x15, 135x12
Cardio: 25 minutes on treadmil at 3.0 at a 10% incline.
I'm looking forward to taking a couple of days ogg this week. Prov thrusday and the weekend.
Week 1, Legs
Exercise Sets Rep Counts
as many as you want Keep the reps high (15-20 range and be progressive with the weight). Don't cut the warmups short!
Squats 4 work sets 115x10,135x8,155x6,115x15
Leg Press 2 warm up sets 15-20 reps
"add-a-plate" 2 work sets Start with one plate a side. 15 reps. Add a plate to each side. 15 more, keep doing that until you can't twitch anymore. That’s one set. Only rest is the time it takes you to load the weight. I went up to 4 plates on each side.
Leg Extension 4 work sets 45x20, 60x15, 90x15, 100x10
Leg Curl 2 work sets 40x20, 50x10
Butt blaster 2 work sets 59x15, 50x15
Abs
No cardio.
Exercise Sets Rep Counts
as many as you want Keep the reps high (15-20 range and be progressive with the weight). Don't cut the warmups short!
Squats 4 work sets 115x10,135x8,155x6,115x15
Leg Press 2 warm up sets 15-20 reps
"add-a-plate" 2 work sets Start with one plate a side. 15 reps. Add a plate to each side. 15 more, keep doing that until you can't twitch anymore. That’s one set. Only rest is the time it takes you to load the weight. I went up to 4 plates on each side.
Leg Extension 4 work sets 45x20, 60x15, 90x15, 100x10
Leg Curl 2 work sets 40x20, 50x10
Butt blaster 2 work sets 59x15, 50x15
Abs
No cardio.
Butt blaster is a michine designed to work your glutes.
I've seen two kinds. One, you lay doggie style, there's a plate located behind you at your feet. You basically push out, extending your leg (one leg at a time)if you can envision this.
the other is the same, but standing, leaning forward slightly. I'll try to get a pic and post it.
I use both smith and free bar for squatting. However I'm most comfortable whith the smith when going heavy.
mommalu
New member
this is what they have at my gym.
Glute : Life Fitness : Commercial
Is this the same as you're referring too?
Glute : Life Fitness : Commercial
Is this the same as you're referring too?
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