17 April 2014

 

OFF SEASON TRAINING

Believe it or not I am training just 3 days a week. I rotate my sessions. Back and Shoulders, Legs Chest and Arms and then rotate. So Im training legs 2x a week and then the following week I train back 2x a week. Last year I trained 4x a week but as Ive been training hard now for 2 years I have built my foundation so I don’t have to train as often.

BACK/ SHOULDER SPLIT

 

Seated DB Shoulder Press               4 sets                                                                     Single Arm DB Rows                      4 sets

Standing DB Alternate Raises         3 sets                                                                     T Bar Rows                                        4 sets

DB Side Lateral Raises                      3 sets                                                                      Lateral Pull downs                          4 sets

Seated Machine Rows                       4 sets

Abs    every other workout

 

REST PERIODS

Just long enough to catch my breath. These sessions are HARD and INTENSE

Competetion Build Up

It”s that time again.My second year of competing. I am now 6 months out . The next 2 months I am in hard training . Lifting as heavy as I can and still a relaxed eating style BUT I am cutting down on portion size and even my junk portions …I eat sweets or cake maybe some pizza once a week possibly twice . I do not count macros or calories but I know when I am eating too much or too little. My body tells me and it is important to be in tune with it. Each days energy requirements vary and for this reason I do not weigh or count.  In the gym I don’t do any super sets or drop sets at this stage. But the rests in between sets is brutally short . Just enough time to catch my breath , 20 to 30 secs .

Last week Saturday I did a figure posing lesson with Danni at Monster Gym. Today I need to discipline myself to put in some practice as I have many hours ahead of me to master the moves so they look natural. Later on I will make time to improve on my Fitness model routine which is freeer and more fluid, but one thing at a time.

I can get very one track in my thinking,,,Something I need to contain . Preparation for competition is really exciting but it can dominate the landscape if I let it.

WBFF Prep Progress : 4 Weeks VS 2 Weeks Out

 

Progress is evident here.. 2 weeks difference . Everything looks tighter, no?! Abs + biceps I reckon look leaner and ready for the show . This is what eating clean and training mean looks like.

We sure can all get results fitties ! 🙂

Abs & Legs Workout: WBFF Fitness Model Style

Hey Fabulous Fitties !

Gaining and maintaining a competition ready fitness model body along with the right diet requires some weights, bodyweights, cardio, abs, back, leg.. essentially full body training ! No muscle is left untouched really and here is a peek into the exercises I do as I am preparing for the WBFF show .

For my abs, the ‘Roman Chair’ and ‘Rowing Machine’ are some of my go-to moves . While my legs are made for ‘Lunges’ and ‘Leg Presses’ all day everyday, you can never go wrong with those !

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