Well ladies I thought I would step into the logging here. I have been having an extremely hard time staying the course on my diet with out a competition coming up I find myself cheating far more then I should. I am hoping that holding myself publicly accountable for my actions should keep me on course. Ladies don’t be afraid to lay the smack down if you see me getting off course.
Just some notes my training right now has a huge cardio focus not at all the norm for me but I am getting ready for the police fitness testing and a key component is a sprint testing.
The diet plan is a 40/30/30 10-12 x bodyweight for calories.
Lifting split is 3 days a week:
Monday PM
3-4 set 6-8 reps
Deadlifts
One Arm Rows
Superset:
Assisted close grip pull ups
Assisted wide grip pull ups
HS Behind the neck press
Superset:
Front Raises
Lat Raises
Wednesday PM
3-4 set 6-8 reps
Bench Press
Decline Press
Incline DB Flies
Smith partial pin press
Tricep Press down
EZ curl
Hammer Curl
Friday PM
3-4 sets 15-25 reps
Squats
Romanian Deadlifts
Superset:
Leg Extensions
Lying Leg Curl
Calf Press
Sassy’s tippy toe plate walk
AB’s EOD various
Cardio Training
Monday Wednesday & Friday AM 20 minute HITT treadmill
Tuesday & Thursday AM
Tuck Jumps (2x6)
Rocket Jumps (2x6)
Lunge Jumps (2x6)
Line Hops (2x8)
Skips for Height. (3x30 meters)
Skips for Distance (3x30 meters)
Straight Leg Bounds. (3x30 meters)
Tuesday & Thursday PM
20 minute HITT treadmill
Saturdays
Track practicing sprint testing
Goals:
Pass police physical assessment.
Get body fat back down below 15%
Just some notes my training right now has a huge cardio focus not at all the norm for me but I am getting ready for the police fitness testing and a key component is a sprint testing.
The diet plan is a 40/30/30 10-12 x bodyweight for calories.
Lifting split is 3 days a week:
Monday PM
3-4 set 6-8 reps
Deadlifts
One Arm Rows
Superset:
Assisted close grip pull ups
Assisted wide grip pull ups
HS Behind the neck press
Superset:
Front Raises
Lat Raises
Wednesday PM
3-4 set 6-8 reps
Bench Press
Decline Press
Incline DB Flies
Smith partial pin press
Tricep Press down
EZ curl
Hammer Curl
Friday PM
3-4 sets 15-25 reps
Squats
Romanian Deadlifts
Superset:
Leg Extensions
Lying Leg Curl
Calf Press
Sassy’s tippy toe plate walk
AB’s EOD various
Cardio Training
Monday Wednesday & Friday AM 20 minute HITT treadmill
Tuesday & Thursday AM
Tuck Jumps (2x6)
Rocket Jumps (2x6)
Lunge Jumps (2x6)
Line Hops (2x8)
Skips for Height. (3x30 meters)
Skips for Distance (3x30 meters)
Straight Leg Bounds. (3x30 meters)
Tuesday & Thursday PM
20 minute HITT treadmill
Saturdays
Track practicing sprint testing
Goals:
Pass police physical assessment.
Get body fat back down below 15%
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