OK after some research got a new plan of attack re: training. I hope it doesnt' get sporadic as I'm traveling the next week or two, but we'll see.
Also, I don't know what internet access I'll have in the next few days, so if I fall off the planet, as long as you didnt' hear about an earthquake around LA, I didn't actually fall off the planet.
General approach: 3x/week, at least 1 day between each session & cardio on the opposite days.
- 5 min cardio
- 10-15 min dynamic warmup
- static stretching
- 3 x 10 squat move --- warm up w/ overhead squats, then a variation of std squat
- 3 x 10 press move --- e.g. std bench press -- anything upper body is preceded by a rotator cuff warm up
- 3 x 10 pull move - e.g. rows
- upper back / shoulder work
- abs
20+ min cardio
7/12/06 (Wed):
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5 min elliptical warmup
10 min step mill for dynamic warmup -- side steps, side kicks, rear kicks, calf raises, knee raises, butt kicks, etc.
10 min static stretches
overhead squats:
- 20 lb EZ bar: 20/10 x 3 -- mostly for form
- 30 lb EZ bar: 30/10 x 2 -- form still good
- 40 lb EZ bar: 40/10 x 2 -- form still good
- squat bar: 40/10 x 2 -- yay! didn't tip over!
ATF Squats w/ 10 lb plates under heels:
- bar/15
- 10/15 = bar + 20 = 60 lb
- 20/15 x 2 = bar + 40 = 80 lb
Rotator cuff warm up -- cable in / out: 5/20(4) x 2
flat bench press - a la PL -- elbows close in, press from lower
- bar/15
- 10/15 = bar + 20 = 60 lb
- 25/15 x 2 = bar + 50 = 90 lb
Cable side laterals: 5/6 x 6
Abs:
- Needsize Abs: 15 x 3 (decline bench, decline crunches hold each contraction for 5 ct)
- fitball abs alt lower abs, upper abs: 25 + 25 x 3
- cable kneeling crunches + obliques: 140/10 + 10 x 3
Post cardio: 10 min stepper (HIIT) + 10 min elliptical
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I mean, you can't help but luv her, but she just drives you nuts!!!! lol
