Start of a Splits


I have decided to compete in a figure competition.  I almost didn’t want to share this as I feel like everytime I say I am going to do something and boast about it things tend to fall through.  This time will be different!  I am planning on competing in June, right here in Amherst…which by then I will probably be a resident of Boston, negating the conveinence….ANYWHO, I have also entered Bodybuilding.com’s Transformation contest (ksully27).  My intention is of course to win but I really entered as a way to keep track of my progress.  Turns out I still don’t have enough time in the day to enter all my workouts and details but submitting progress photos is enough for me right now.  Here’s a glimpse of my progress after a week.  Please remember, critiquing is welcomed, harsh/rude comments are not.  🙂

Training in a New Way (for me):  5 Day Split

If I am going to compete, I need to increase the demands placed on my body.  I need to try a different approach, something other than HIIT.  Welcome my readers, to the 5 Day Split.  Here is how this is going to work:

Mondays:  Legs

Tuesdays:  Back and Biceps

Wednesdays:  Chest and Abs

Thursdays:  Shoulders and Triceps

Fridays:  Active Rest (Yoga, Walk, Hike, Dance)

Saturdays:  Plyos + Lower Body HIIT

Sundays:  Active Rest (Skiing!!  Updates on this to come, but this is my first year of skiing since I stopped as a kid due to gymnastics.  Have gone the last two weekends and absolutely love it!).

Where’s the cardio?  My main focus right now is going to be on building a well defined but not bulky body. I will do a minimum of 10 minutes of cardio  prior to my workouts.  Time dependent, I would like to do 30 – 40 minutes.  As I do not want to enter a bodybuilding contest, I will use my cardio to lean out.

I started a new workout journal to document this whole process.  I think it is really important to document your workouts, recording the exercise, sets, reps, and weights used or modifications applied.  How else can you track your progress?

Monday:  Legs

  1. 20 reps/65 lbs
  2. 20/65
  3. 20/65
  4. 20/65
  • Barbell Squats
  1. 20/75
  2. 15/85
  3. 15/85
  4. 15/95
  • Good Mornings
  1. 15/65
  2. 20/65
  3. 20/65
  4. 20/65
  • Cable Adductions
  1. 20/30
  2. 20/30
  3. 20/30
  4. 20/30
  • Cable Abductions
  1. 20/30
  2. 20/30
  3. 20/30
  4. 20/30
  • Dumbbell Lunges
  1. 20 each leg/15
  2. 20/15
  3. 15/20
  4. 15/20
  • Cable Back Kicks
  1. 20/30
  2. 30/30
  3. 30/30
  4. 30/30

Cardio:  10 minutes on the Arc Trainer

Tuesday:  Back and Biceps

Warmup:  Rower, 5 min

  • Wide Grip Pull Down
  1. 20/50
  2. 15/70
  3. 15/70
  • Reverse Grip Pull Down
  1. 20/50
  2. 15/70
  3. 15/70
  • Squat Cable Row
  1. 20/50
  2. 15/70
  3. 15/70
  • Prone Dumbbell Row
  1. 20/10
  2. 15/15
  3. 15/15
  • Dumbbell Pullover
  1. 20/15
  2. 15/20
  3. 15/20

Cardio:  10 minutes on Arc Trainer, 35 for resistance, 10 for incline

And tomorrow is:  Chest and Abs!

 

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