Thursday, December 16, 2010
Week 2 of My First Bikini Competition Prep
Training has been running smoothly and so far and I have been getting along with the nutrition plan with the exception of a few nights... It took all my strength to not consume an entire jar of peanut butter and eat a large glorified candy bar (protein bar). But with a whole lot of will and a few fitness magazines to keep me motivated I pushed through.
My measurements for last week are below: *Note I started my period the night before measurements.
Weight: 130.0 (period)
chest: 31 3/4 waist: 27 1/4, arm: 11 1/8, forearm: 9 3/8., hips: 36 1/8, thigh: 21 1/8 and calf: 13 3/4. So looks like I am making progress on my girth measurements.
Body fat: Last week it was 20.99% This week:19.97% Down 1.02% Up 1.80 in muscle and down 1.20 lbs of fat.
Workouts: *Note- I jump rope for active recovery in between sets for 30 secs to 1 minute on my lift days.
Mon- Warrior Circuit
Tues- VO2: 62 sets of 7
Wed- Double Push Jerks: 3x5 with 26lb,2x3 w/ 35lbs, Single 44lb 2x3 per side
Double Front Squats: 3x8 w/ 26lbs, 3x6 w/35lbs
3x Max push ups superset w/ hanging twisted knee tucks 3x12
10 minutes of Cardio
Thurs: VO2 with Viking Push Press ( rest hands) set 40 for 8 reps w/ 18 lb
Fri- Double Swings: 3x 8 with 35lb and 3x6 with 44lb
Step and press 1x8 per side w/ 18lb 5x6 w/ 26lb
Double BO Row: 3x8 w/ 26lb and 3x6 w/ 35lb
Sit up and Reach with Mb for a sets of 12 after each round
Shrugs: Calves 3x10
25 Minutes of Cardio that evening
Sat: Off- Cheat meal at PF CHANG'S!
Sun- Man Maker: 12 minutes of continuous swings, jump rope for rest w/35lb and 6 minutes of alternating TGU's w/ 26lb.
XOXO,
Abby
Read more about my Bikini story:
"VO2 Max Training- Conditioning For a Bikini Competition"
"Strategies For First Bikini Competition"
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