To Start off the BLOG, I have decided to answer the question I am most often asked about, MY HEAVY LIFTING. CONSISTENCY in my lifting and diet have lead to great muscualrity and definition. I have been lifting for about 12 years now...so there is no over night success or 12 week miracle !! However I will give up my BIG secret (LOL) about my lifting routine, even giving a sample of weekly split and exercises.
I lift heavy to moderately heavy weights consistently. My rep range is normally 10-12, and sets vary from 3-4 each exercise and number of exercises depends on the bodypart. I switch my training cycle up every 3 weeks or so, for example I may do a few weeks with legs twice a week and then move to once a week with BIG power movements for a week.
Cardio:
When prepping for competitions I work my cardio up and do low intensity activities. I will do a week of 30-40 minutes 6 days a week and then move the next week to 45-60 minutes, and then up to 90 minutes to 2 hours. On the 2 hour days I do 2 separate sessions, . I walk on a high incline on the treadmill, elliptical and stair mills for 30 40 min at a time.
My lifting schedule:
Monday: Bis, tris, abs, calves
Biceps: dumbbell hammer curl off of preacher bench 4 sets of 12-15
Triceps: dumbbell kickbacks 4 sets of 12-15
Bis: Isolation curl machine 3 sets of 10-12
Tris: dips 3 sets of 10-12
Bis: Pulley machine one arm cable curls 4 sets of 10-12
Tris: Pulley machine one arm pull downs 4 sets of 10-12
Bi’s: Pulley double arm 3 sets of 10
Tri’s: rope pulldowns 3 sets of 10
Calves: calf raise on smith machine: 10 reps toes reg neutral stance, 10 reps toes pointed out, 10 reps toes pointed in this is one giant set (3 sets of 30)
One legged calf raise off of low box, 3 sets of 10 each leg no weight
Abs: Hanging leg raise, decline abs, weighted ab machine, 3 sets of 30 each exercise
Tuesday: Chest, core exercise abs
Chest: incline chest press machine 4 sets of 12
Incline dumbbell press 4 sets of 12
Pushups: feet on bench 4 sets of 20
Cable crossovers 4 sets of 10-12
Pec deck flyes 4 sets of 10-12
Core abs: wood chopper 2 sets 20 reps each side
Plank, side plank, hip raise plank 3 sets holding for 60 sec or more
P90X Ab Ripper Routine
Wed: legs, quads, big movements
Squats: free standing 5 sets of 10 pyramiding weight
Smith machine deep squats 4 sets of 10
Leg extension: 3 sets of 15
Leg press: 5 sets of 10 pyramiding weight
Thurs: Back, Abs
Wide grip Pull-ups: 3 sets of 20, one set weighted with a 25-45lb dumbbell or plate
Lat pulldown v-bar/neutral grip: 5 sets of 10 pyramiding weight
Standing swimmer pulldown: super set with lat pulldown 5 sets of 20 moderate weight
Seated row: 3 sets of 10 heavy weight
t-bar row: 3 sets of 10
standing high pulley lat squeeze: 4 sets of 10 increasing weight
standing high rope pull: 4 sets of 30
one arm dumbbell row: 3 sets of 10-12 heavy weight
Abs: Hanging leg raise, decline abs, weighted ab machine, 3 sets of 30 each exercise
Fri: Shoulders, calves, abs
Front raises: 3 sets of 20
Side raise pinkies up: 3 sets of 20
Outward rotation: 3 sets of 20
Straight bar upright row wide grip: 3 sets of 20
Reverse pec deck: 3 sets of 20
Shrugs: heavy weighted machine 3 sets of 10
Calves: calf raise on smith machine: 10 reps toes reg neutral stance, 10 reps toes pointed out, 10 reps toes pointed in this is one giant set (3 sets of 30)
One legged calf raise off of low box, 3 sets of 10 each leg no weight
Abs: Roman chair straight leg, hyperextensions, decline bench sit ups, v-ups off of bench 3 sets of 30 each exercise
Saturday: Hamstring/glute/butt
Smith machine lunges: 5 sets of 10 each leg
Weighted (dumbbells) step ups to a bench: 5 sets of 10 each leg
Weighted (dumbbells) Walking lunges: 5 sets of 10 each leg
Butt Blaster machine: 5 sets of 20 each leg
Single leg hamstring curl machine: 5 sets of 20 each leg
Reverse Hack Squat: 5 sets of 10
Wide plie squats while holding plate: 4 sets of 10
Pulley kickbacks, attached to ankle: 3 sets of 15
Weighted Butt/glute bridge raise: 3 sets to failure
