As the new year is chugging along, I thought I would share my new routine with you guys. This was developed by my new coach, which is quite different from the one I had before my show. Not as intense, however I’m easing back into things and I also believe that your workout is as hard as you make it. I like to train heavy, hard and intense – and I certainly work up a good sweat from this!
Monday: Shoulders and abs
Tuesday: Arms (biceps and triceps) and calves
Wednesday: Chest and abs
Thursday: Back and calves
Friday: Legs (both hamstrings and quads)
Sunday: Off or cardio
I won’t do cardio on leg day or the day after – but I do 45 minutes of cardio on the other days. This is usually done in the morning but I do it whenever I have time and feel like it. Of course the best is when you can do it at the optimal time, but I always think it’s better to get it done than not! Here’s an example of my back /calves workout from yesterday:
1. Shoulder width Pull downs to the front – 4 sets 10-12 reps
2. Under hand bent over barbell 4 sets 10-12 reps
3. 1 arm dumbbell rows – 4 sets 10-12 reps
4. Seated Cable Rows – 4 sets 12 reps
5. Seated Calves –- 4 sets 10-12 reps
6. Standing Calves – 4 sets 10 – 12 reps
The last set /reps I work until absolute failure, and I gradually add weight after each set. If I can do all 12 reps, I will do a higher weight, so I perhaps fail at the 10th rep, etc. It’s about getting gradually stronger and I constantly will need to stimulate my muscles with more weight. It’s nice to feel strong again because I’m not dieting AS hard… but that said, I’m still on a very strict regimen with no dairy, no grains (only oatmeal in the morning) except 1/2 cup of sweet potato or brown rice (I always eat sweet potato, not a big rice eater) at lunch.
I love doing cardio these days (especially after it’s done) since I’ve got a few extra pounds from the holiday to get rid of and it works like magic!! It’s SO easy to take off weight if you just commit and do it! Today I did 25 minutes on the step mill (speed intervals) and 20 minutes on the cross trainer/eliptical machine, resistance and hill at highest level. Can I just tell everyone how boring I think the stepmill is?? Here it is… the dreaded machine:
I prefer running outside, but I’m barred from running – the only cardio I”m supposed to do is the step mill and/or walking on the treadmill at 15% incline… sigh… I do “cheat” by doing other cardio sometimes, sorry coach! 🙂
Fight to be fit everyone – hope January is treating everyone well so far!!