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O.k...
So I now have a trainer and am prepping for a figure show next summer/fall (2006) so I started a new log.
This week I'm on a 1650cal diet 25/25/50 (P/F/C)
Each week I'm upping 100 calories till I hit 1950. (That's all the info I have is 4 weeks worth)
I'm doing 6 days weight training, 3 days cardio at 60% HR. Right now I'm in a hypertrophy phase with 12 reps, 1 minute rest between sets.
Mondays:
Exercise Sets
Hammer Incline Press 4
DB Bench Press 3
DB Incline Flye 3
Pec Dec Flye 3
Cable Crunch 3
Power Cable 3
Tuesdays
A.m. Cardio 30 minutes
Hamstrings/Glutes
Exercise Sets
Manual Resistance Hip Extension 3s
Manual Resistance Leg Curl 3s
Lying Leg Curl 3
Stiff-Leg Deadlifts 3
Hip Abduction 3
Unilateral Leg Press 3
Walking lunges 10lbs around track non-stop
Wednesday's
Exercise Sets
Assisted Chinups 4
Magnum Lat Pulldown 3
Closed Grips Pulldown 3
DB Row 3
Cable Straight Bar Lat Sweep 2
Thursdays
A.m. cardio 30 minutes
Exercise Sets
Bilateral DB Lateral Raise 3
Magnum Shoulder Press 4
Cable Front Raise 2
Reverse Pec Dec Flye 3
Band Scap Adduction 4
45 deg Abduction (T.D.) cir
45 deg Abduction (T.U.) cir
90 deg Abduction (T.D.) cir
90 deg Abduction (T.U.) cir
Hoz Shoulder Adduction cir
External Rotation cir
ABC Progression cir
Cable Twisting Crunch 3
Pelvic Lifts 3cir
Leg Raise 3cir
Crunch 3cir
Friday
Exercise Sets
Preacher Curl 3
Straight Bar Cable Curl 3
DB Concentration Curl 3
Tricep Pushdowns 3
Overhead Rope Extensions 3
Rope Pushdowns 3
Saturday
A.m. cardio 30 minutes
Exercise Sets
Bilateral Leg Extensions 4
Unilateral Leg Extensions 3
Bilateral Leg Press (low foot) 4
Smith Squats 3
Smith Standing Calf Raise 3
Seated Calf Raise 3
So there you have it....
So I now have a trainer and am prepping for a figure show next summer/fall (2006) so I started a new log.
This week I'm on a 1650cal diet 25/25/50 (P/F/C)
Each week I'm upping 100 calories till I hit 1950. (That's all the info I have is 4 weeks worth)
I'm doing 6 days weight training, 3 days cardio at 60% HR. Right now I'm in a hypertrophy phase with 12 reps, 1 minute rest between sets.
Mondays:
Exercise Sets
Hammer Incline Press 4
DB Bench Press 3
DB Incline Flye 3
Pec Dec Flye 3
Cable Crunch 3
Power Cable 3
Tuesdays
A.m. Cardio 30 minutes
Hamstrings/Glutes
Exercise Sets
Manual Resistance Hip Extension 3s
Manual Resistance Leg Curl 3s
Lying Leg Curl 3
Stiff-Leg Deadlifts 3
Hip Abduction 3
Unilateral Leg Press 3
Walking lunges 10lbs around track non-stop
Wednesday's
Exercise Sets
Assisted Chinups 4
Magnum Lat Pulldown 3
Closed Grips Pulldown 3
DB Row 3
Cable Straight Bar Lat Sweep 2
Thursdays
A.m. cardio 30 minutes
Exercise Sets
Bilateral DB Lateral Raise 3
Magnum Shoulder Press 4
Cable Front Raise 2
Reverse Pec Dec Flye 3
Band Scap Adduction 4
45 deg Abduction (T.D.) cir
45 deg Abduction (T.U.) cir
90 deg Abduction (T.D.) cir
90 deg Abduction (T.U.) cir
Hoz Shoulder Adduction cir
External Rotation cir
ABC Progression cir
Cable Twisting Crunch 3
Pelvic Lifts 3cir
Leg Raise 3cir
Crunch 3cir
Friday
Exercise Sets
Preacher Curl 3
Straight Bar Cable Curl 3
DB Concentration Curl 3
Tricep Pushdowns 3
Overhead Rope Extensions 3
Rope Pushdowns 3
Saturday
A.m. cardio 30 minutes
Exercise Sets
Bilateral Leg Extensions 4
Unilateral Leg Extensions 3
Bilateral Leg Press (low foot) 4
Smith Squats 3
Smith Standing Calf Raise 3
Seated Calf Raise 3
So there you have it....
