Today I'll start lifting instead of bodypump. I love bodypump but I want to see changes and it's said that lifting is needed for that: Actually I'm really excited about that and motivated. Found a group in FB, FFF, which is also an IF group but just for women. I love it there, everyone is so motivating! also all the IG girls who lift are great inspiration for me! I just hope I don't make much of a fool of myself in the weights room, so newbie!!!!
So the training is gonna look like this: ( that's the training that Jenn, from FFF followed)
Day 1 (Monday)
- 5-min walk for warm-up.
- Deadlift 2-3 sets of 4-5 reps reverse pyramid style
- Rest 5 mins.
- Leg extensions - Same setup as deadlifts, but reps a bit higher (6-8)
- Rest 5 mins.
- Chins - Same as deads
Day 3 (Wednesday)
- 5-min walk for warm-up.
- Bench press 2-3 sets of 5-7 reps reverse pyramid style
- Rest 5 mins
- Inclinde Dumbbell Press 2 sets of 5-7 reps reverse pyramid style
- Pull-ups 2-3 sets with body weight.
- Rest 5 mins
- Weighted Dips (if you feel up to it) 2 sets of 5-7 reverse pyramid style
Day 5 (Friday)
- Squats 2-3 sets of 5-7 reps reverse pyramid style
- Rest 5 mins
- Walking lunges 2-3 sets same as squats
- Rest 5 mins
- Stiff-Legged Deadlifts - 2 sets of 5-7, reverse pyramid style
- Rest 5 mins
- Overhead Press 2-3 sets of 5-7 reps reverse pyramid style
Today also is the first time we get to do BODYCOMBAT 55. I'm excited about that too! :)
And on a side-note: IIFYM is AWESOME! It's like cheat-day everyday, LOL! ...well,,, I sometimes eat only clean ;P
############################
Later the same day:
5 mins elliptical as warm-up (Dog! I hate the elliptical)
Deadlifts: 4x 40 kg / 6x30 kh/ 8x20 Kg
Leg Extensions: 6x50 lbs/ 6x40 lbs/ 6x30 lbs
Assisted Chin-ups: 6x? / 6x? (I don't remember exactly and I had to interrupt cos my BODYCOMBAT class was about to start...) :S
BODYCOMBAT 55: AWESOME!!!! At some moment I thought I could cry out of happiness in the very moment, so thrilling!!!!
############################
Later the same day:
5 mins elliptical as warm-up (Dog! I hate the elliptical)
Deadlifts: 4x 40 kg / 6x30 kh/ 8x20 Kg
Leg Extensions: 6x50 lbs/ 6x40 lbs/ 6x30 lbs
Assisted Chin-ups: 6x? / 6x? (I don't remember exactly and I had to interrupt cos my BODYCOMBAT class was about to start...) :S
BODYCOMBAT 55: AWESOME!!!! At some moment I thought I could cry out of happiness in the very moment, so thrilling!!!!
No comments:
Post a Comment