New workout plan......Opinions?

[jenscats5]

Well, since I'm looking at doing an October show now on the 29th and took off from the gym yesterday & today - I wanted to develop a new plan. Well it's sort of new. What do you guys think??

Sunday - am Cardio 30-45 mins; PM cardio needed??
Monday - am Cardio 30-45 mins; Back & Tris
Tuesday - am Cardio 30-45 mins; Shoulders & Bis
Wednesday - am Cardio; PM Cardio needed ??
Thursday - am Cardio; Chest
Friday - am Cardio; Legs
Saturday - am Cardio; PM cardio needed ?

**Abs - 3x a week
**Uphill Walking Lunges - 3x a week

**Cardio will consist of: Elliptical or Incline Treadmill Walking & Stairmaster

**Lifting Days will include a PM Walk to/from the gym; 30 mins each way

Weight Workout Specifics:

Back & Tris:
Front Lat Pulldowns - 3 sets of 12,10, 8 reps
Hyperextensions - 3 sets of 15
Bent-Over Rows w/EZ Bar: 3 sets of 10-12 reps
Assisted ChinUps or PullUps: 3 sets of 12
Straight Arm Pulldowns: 3 sets of 12-15 reps

Tricep Cable Pushdowns: 3 sets of 15
Dips on Assisted Machine: 3 sets of 15
Standing Overhead DB Extensions: 3 sets of 15

Shoulders & Bis:
Seated DB Shoulder Press: 3 sets of 10-12
Side DB Lateral Raises: 3 sets of 15-20 reps
Bent Over Lateral Raises: 3 sets of 15
Front DB/Cable Raises: 3 sets of 15-20 reps

Standing Curls w/EZ Bar: 4 sets of 15,12,10,8
Hammer Curls: 4 sets of 12, 10, 8, 6 reps
Seated Incline Curls: 2 sets of 7-9 reps

Chest:
DB Flat Chest Press: 3 sets of 10-12 reps
DB Incline Flyes: 3 sets of 10-12 reps
DB Incline Chest Press: 3 sets of 10-12 reps
Cable Crossovers: 3 sets of 10-12 reps

Legs:
Wall Sits: 3 sets of 1 min each
Sumo Squats: 3 sets of 20-30 reps
SLDLs: 3 sets of 20-30 reps
Leg Extensions: 3 sets of 20-30 reps
Lying Leg Curls with Hip Thrust: 3 sets of 20-30 reps
Squat/Leg Raise combo on Step: 3 sets of 20-30 reps each leg
Step Ups with DB: 3 sets of 20-30 reps
Calf Raises on Smith Machine, standing on Step: 3 sets of 20-30 reps; Toes Facing Front, then out, then in

Suggestions &/or opinions??

 

[The Shadow]

what is your scale weight and body fat?

 

[jenscats5]

what is your scale weight and body fat?

No idea on the bodyfat as Tracy didn't measure it & last I had it measured was by Fred in early August. Look at my pics from Friday & take a guess, I suppose........

Scale weight for the show was 116 (rounded off) and today (due to LOTS of eating) was 129 point something..........and I'm VERY bloated.

 

[hoteacher]

Just a suggestion...but what really changed my physique and truly made me lose the most body fat were deadlifts on back day and squats...atf squats and lots of them. My routine is similiar to yours, but adding in these compound movements really helped! You also may want to add in lunges. I superset lunges on the smith with backwards lunges holding dumbells. No rest, I do one set of forward lunges on smith and immediately pick up 35 lb dumbells and do backwards lunges. Really firmed up my back end! Also, maybe does not matter for you...but I work rear delts on back day. If you work them the day you are doing shoulders that may be overtraining. My trainer is the one who suggested this ....Good luck and you look FANTASTIC! Congrats on your accomplishments!

 

[jenscats5]

Just a suggestion...but what really changed my physique and truly made me lose the most body fat were deadlifts on back day and squats...atf squats and lots of them. My routine is similiar to yours, but adding in these compound movements really helped! You also may want to add in lunges. I superset lunges on the smith with backwards lunges holding dumbells. No rest, I do one set of forward lunges on smith and immediately pick up 35 lb dumbells and do backwards lunges. Really firmed up my back end! Also, maybe does not matter for you...but I work rear delts on back day. If you work them the day you are doing shoulders that may be overtraining. My trainer is the one who suggested this ....Good luck and you look FANTASTIC! Congrats on your accomplishments!

I do have lunges incorporated in there - 3 separate days of uphill walking lunges.

I really don't think my knees can take ATF squats tho.

Thanks!!

 

[Miss24k]

I do have lunges incorporated in there - 3 separate days of uphill walking lunges.

I really don't think my knees can take ATF squats tho.

Thanks!!

Elevate your heels when squatting to the floor and you take the pressure off your knees.

 

[jenscats5]

Elevate your heels when squatting to the floor and you take the pressure off your knees.

I can see myself carrying a 2x4 into the gym!! LOL

I was thinking of adding the Sumo Squats instead of the standard squats cuz when Fred had me doing them - they seemed to increase my quad sweep better which is one of the things I was told to improve upon.

 

[Miss24k]

I can see myself carrying a 2x4 into the gym!! LOL

You can stand on a 45lb plate, or 2 DBs.

What ever works for you, I'm just letting you know how to squat to the floor without any pressure on your knees.

 

[Daisy_Girl]

Why are you doing 2x a day cardio? You are already lean (although bloated). I wouldn't think you need 2x a day cardio right now.

 

[jenscats5]

Why are you doing 2x a day cardio? You are already lean (although bloated). I wouldn't think you need 2x a day cardio right now.

Well that's why I had the Question marks cuz I wasn't sure if I needed to do 2x a day or not...........so I guess I don't, which is good! Well I guess technically on lifting days I'll be doing a 2nd "cardio" session due to the walk to the gym. The evening walk on lifting days is non-negotiable so I don't lose my parking spot!!

You can stand on a 45lb plate, or 2 DBs.

What ever works for you, I'm just letting you know how to squat to the floor without any pressure on your knees

Oh I know you were. But the 1st thing that came to mind was a piece of 2x4 & then I pictured the look on John's face (the desk guy) when I walked in with it.........

 

[Daisy_Girl]

I really don't think 2x a day is useful now. You are going to want to preserve all your muscle, and I think 2x a day right now - in your state of leanness - will only be catabolic and detrimental. I think your focus should be your lower half - not the extra cardio.

You walk around enough to consider that extra cardio

 

[jenscats5]

I really don't think 2x a day is useful now. You are going to want to preserve all your muscle, and I think 2x a day right now - in your state of leanness - will only be catabolic and detrimental. I think your focus should be your lower half - not the extra cardio.

You walk around enough to consider that extra cardio

Yayyyyy!!! Will do some am cardio tomorrow - then hubby & I will walk to dinner - weight training back on Wednesday!!

Thanks for your help everyone!! I wanted to solidify a plan before getting back into it.....

 

[nikkita]

what would you think your lagging parts are?

 

[necia]

Just a suggestion...but what really changed my physique and truly made me lose the most body fat were deadlifts on back day and squats...atf squats and lots of them. My routine is similiar to yours, but adding in these compound movements really helped! You also may want to add in lunges. I superset lunges on the smith with backwards lunges holding dumbells. No rest, I do one set of forward lunges on smith and immediately pick up 35 lb dumbells and do backwards lunges. Really firmed up my back end! Also, maybe does not matter for you...but I work rear delts on back day. If you work them the day you are doing shoulders that may be overtraining. My trainer is the one who suggested this ....Good luck and you look FANTASTIC! Congrats on your accomplishments!

What's atf squats, and Jenz you do look Fantastic.

necia

 

[achilles25]

With the amount of time you have on this board, the amount of experience you have training, the number of people you've given semi-professional advice to, the amount of contests you've almost won, the number of threads you've started listed in your profile and the number of competitions you'll win if you keep going. (that was all in one breath!) Stop there....take a deep breath....walk to the bathroom..flip the switch..look in the mirror and admit that you in all probability have most of the correct answers and sound nutritional advice to win this next comp.--maybe by a long shot!! It doesn't sound like you should be wasting your time asking these guys for advice on this issue-when the best so far is staring back at you.

-Achilles25

 

[Daisy_Girl]

With the amount of time you have on this board, the amount of experience you have training, the number of people you've given semi-professional advice to, the amount of contests you've almost won, the number of threads you've started listed in your profile and the number of competitions you'll win if you keep going. (that was all in one breath!) Stop there....take a deep breath....walk to the bathroom..flip the switch..look in the mirror and admit that you in all probability have most of the correct answers and sound nutritional advice to win this next comp.--maybe by a long shot!! It doesn't sound like you should be wasting your time asking these guys for advice on this issue-when the best so far is staring back at you.

-Achilles25

While this is true, asking for input is NEVER "wasting time". There are a lot of people on this board with more experience, and not only that, but writing things out and having others look it over can help you see holes or places to tweak a routine or diet.

Nobody is perfect, nobody has ALL the answers. It is simply SMART to ask for input from people they respect and like. It is very close-minded and stupid to assume you know it all and nobody can help you improve.

I think Jen is VERY smart in asking for advice. It shows how much she wants to improve, learn and grow.

 

[jenscats5]

What's atf squats, and Jenz you do look Fantastic.

necia

1) Thank you

2) ATF = Ass to the Floor - like, alllllll the way down


And Achillies - thanks, but yes, I agree with DG that it never hurts to get other's input - especially when it comes to the very subjective nature of competiting.

 

[Miss24k]

While this is true, asking for input is NEVER "wasting time". There are a lot of people on this board with more experience, and not only that, but writing things out and having others look it over can help you see holes or places to tweak a routine or diet.

Nobody is perfect, nobody has ALL the answers. It is simply SMART to ask for input from people they respect and like. It is very close-minded and stupid to assume you know it all and nobody can help you improve.

I think Jen is VERY smart in asking for advice. It shows how much she wants to improve, learn and grow.

Well said Miss Daisy!

And Jens I also agree with Daisy on the cardio, I don't think you need to be doing 2 sessions a day, you're going to burn out, you are already very lean.

 

[necia]

Thanks for filling me in on the atf. I can't do atf regular squats either, so I'm definitly gonna try standing on plates. Now on sumo squats I can go lower for some reason.

Necia

 

[jenscats5]

Well said Miss Daisy!

And Jens I also agree with Daisy on the cardio, I don't think you need to be doing 2 sessions a day, you're going to burn out, you are already very lean.

Cool! I wasn't sure about the 2x a day Cardio, which is why I asked!! Good thing I did!!

 

[buffalogal]

2) ATF = Ass to the Floor - like, alllllll the way down

Ouch, just the thought makes my legs wobble!

 

[nsashbl01]

While this is true, asking for input is NEVER "wasting time". There are a lot of people on this board with more experience, and not only that, but writing things out and having others look it over can help you see holes or places to tweak a routine or diet.

Nobody is perfect, nobody has ALL the answers. It is simply SMART to ask for input from people they respect and like. It is very close-minded and stupid to assume you know it all and nobody can help you improve.

I think Jen is VERY smart in asking for advice. It shows how much she wants to improve, learn and grow.

Well said Daisy. I have been around bb's and Gym's for 20 years and have never met anyone who knows everything. Including pro's. So anything that you can learn may get you one step further. I take everything I can and pick out what I want.

Miss24, I use 25's under my heels when doing atf's. I have poor hip and ankle flexibility so I have to. As far as knees handling it, atf is much easier on my knees than parallel squats. Here's a quote I love regarding atf's, "with parallel squats your knees act as brakes, brakes wear out", or "if it ain't deep, it aint squat!"

 

[jenscats5]

Well said Daisy. I have been around bb's and Gym's for 20 years and have never met anyone who knows everything. Including pro's. So anything that you can learn may get you one step further. I take everything I can and pick out what I want.

Miss24, I use 25's under my heels when doing atf's. I have poor hip and ankle flexibility so I have to. As far as knees handling it, atf is much easier on my knees than parallel squats. Here's a quote I love regarding atf's, "with parallel squats your knees act as brakes, brakes wear out", or "if it ain't deep, it aint squat!"

Thanks for the input Nsash! I assume tho with ATF squats, one would need to use MUCH lighter weight?

 

[Miss24k]

Thanks for the input Nsash! I assume tho with ATF squats, one would need to use MUCH lighter weight?

I like that quote Nsash I'm putting it in my sig, if you don't mind That's how I always squat.

Yes Jens you would probably need to use a lighter weight.

 

[playmatesky]

What about a rest day? Do you just do cardio on your rest day? Or do you give your self any complete rest?

 

[bettyboop]

Using the step-mill for cardio really works my legs. 30 minutes on a 9-10 level and your walking up 100-120 flights of stairs. It is like you are walking up an escalator to a never ending shopping mall. Your legs are like JELLO after and it`s worth it.

Congats on your placings at the show, you looked great!

 

[jenscats5]

What about a rest day? Do you just do cardio on your rest day? Or do you give your self any complete rest?

At a little over 3 weeks to the next show - no complete rest days, but the weekends will prolly be lighter on the cardio side - like a walk 1st thing in the morning.

Thanks BB!!

 

[Miss24k]

At a little over 3 weeks to the next show - no complete rest days, but the weekends will prolly be lighter on the cardio side - like a walk 1st thing in the morning.

Thanks BB!!

Jens you don't ever have 1 complete rest day?

 

[jenscats5]

Jens you don't ever have 1 complete rest day?

Not during contest prep, no.......

 

[playmatesky]

Good luck sweetie! You look so awesome and its so inspiring to me. As I am sure to others as well.

 

[nsashbl01]

Thanks for the input Nsash! I assume tho with ATF squats, one would need to use MUCH lighter weight?

Oh yea, stay really light till your form is perfect and you feel very comfortable. Correcting Hoteachers squat form and adding dead's in changed her physique. I swear most of her lifts went up because of of the shock she gave her body! It's also nice to show up all the posers in the gym that use the word "tone"!

Good luck with the show Jens, be carefull with your lifts till then.....