hwilliams
05-06-2012, 02:17 PM
So here we go:
Whether this gets read or not, its going to be my way of keeping track of my last month and a half before I compete in the Battle at the River 2012 in Women's Physique. I am getting close, I'm feeling good and I'm stoked about this new Division.
I'm going to log my workouts here for the next few weeks, post some vids, post some pics of my progress :) I feel fully confident in this!
Monday starts a new training regiment for my cardio. Im adding in some track workouts to keep my legs toned. I am THRILLED to be hitting the rubber road tomorrow morning at 4 a.m. instead of that danged stair mill :p So here goes!
Cardio- 4:15-4:30 @ the track 1 mile walk jog/ warm up followed w/ 10X100m sprints (walk curve spring straight)
Arms/Shoulder (evening training)
4x failure chin ups superset with 4x failure close and wide stance push ups
3x 12-15 DB tricep ext superset with 3x 12-15 alt DB curls
2x 30 tricep ext using rope
2x 21's bicep curl with the EZ bar
4x 8-10 DB lateral raises
3x 8-10 Bent over rear delt raises
3x 10-12 DB shoulder press superset w/ 3x 10-12 front raises ( I use the bench to support my chest and alt using the bar and DB)
3x 10-12 cable front raises (slow neg) superset w/ 3x 10-12 High Pulls
1x Drop set of DB standing Lateral Raises 10 heavy, 10 5# lighter, 10 5#lighter, 10 5# lighter, 10 5# lighter
That's all she wrote for Monday!
Whether this gets read or not, its going to be my way of keeping track of my last month and a half before I compete in the Battle at the River 2012 in Women's Physique. I am getting close, I'm feeling good and I'm stoked about this new Division.
I'm going to log my workouts here for the next few weeks, post some vids, post some pics of my progress :) I feel fully confident in this!
Monday starts a new training regiment for my cardio. Im adding in some track workouts to keep my legs toned. I am THRILLED to be hitting the rubber road tomorrow morning at 4 a.m. instead of that danged stair mill :p So here goes!
Cardio- 4:15-4:30 @ the track 1 mile walk jog/ warm up followed w/ 10X100m sprints (walk curve spring straight)
Arms/Shoulder (evening training)
4x failure chin ups superset with 4x failure close and wide stance push ups
3x 12-15 DB tricep ext superset with 3x 12-15 alt DB curls
2x 30 tricep ext using rope
2x 21's bicep curl with the EZ bar
4x 8-10 DB lateral raises
3x 8-10 Bent over rear delt raises
3x 10-12 DB shoulder press superset w/ 3x 10-12 front raises ( I use the bench to support my chest and alt using the bar and DB)
3x 10-12 cable front raises (slow neg) superset w/ 3x 10-12 High Pulls
1x Drop set of DB standing Lateral Raises 10 heavy, 10 5# lighter, 10 5#lighter, 10 5# lighter, 10 5# lighter
That's all she wrote for Monday!