Monday, March 12, 2007

The Plan

Sara was curious about my training plan/nutrition plan etc. I don't have a new meal plan just yet - something will be forthcoming shortly. Meanwhile I'm just sticking to my boring old 5 meals a day with plenty of protein, lots of vegies and carbs from yoghurt, fruit, rice and sweet potato mainly.

Training's a 3-day split and goes like this:

Day 1 Chest/shoulders/triceps
Barbell bench press
Incline dumbbell bench press
Machine shoulder press (ouch!)
Lateral raise
Bent over lateral raise
Tri pushdowns

Day 2 Legs
Leg extensions
Smith machine squats
Leg press
Dumbbell squats
Fitball hamstring curls
Dumbbell lunges
Calf raises

Day 3 Back and biceps
Lat pulldown (wide grip)
Lat pulldown (reverse grip)
Seated row
Dumbbell curls
Hammer curls
Preacher curls

Plus I'm now doing a couple of ab exercises at the end of every session, which is a big change - I've only been doing one ab workout per week for the past year. And no, I'm not doing crunches on the ab machines.....

All exercises are 4 sets of 8, except abs, where I usually do 3 sets of 10-12.

Cardio is only 3 times a week, with 2 short interval sessions and one long walk or bike ride. Which suits me fine. I'm sure I'll be really hitting the cardio hard in a few months' time, but I'll deal with that when it happens.


LizN said...

Game on! Sounds like you are out to build yourself some muscles :) Yeah!


Shauna said...

that sounds very good indeedy. fit ball hamstring thingies, i Haaaate those! but in the good way :)

Sara said...

That's quite low reps.. I suppose you are lifting STUPID poundage there!

I'm intrigued because usually for hypertrophy you'd be doing 10-12 reps. Have you found that you respond better to lower reps? How is the muscle mass coming along? Photos? ;)

Kek said...

Dunno about stupid, but I'm going as heavy as I can...which isn't necessarily all that heavy.

I've been lifting in the 8-rep range for the past 4-5 months and it's definitely making a difference. I finally have shoulders - yay! As for photos, nuh-uh, I'm lugging around WAY too much fat at the mo'.

Hey, I can SEE you rolling your eyes, you know!

Deb said...

Sounds awesome! I hurt my back, then last week got the flu. Now doc says I hav accute adrenal fatigue!? what the @#*$!?! Need to lay back a little with training. I'll lift 2x a week, spin 2x a week and yoga in between. I'm having withdrawls already....

MTB Girl said...

You definitely have shoulders now...and biceps I want!

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