Shelynpink
01-20-2010, 02:28 PM
So, here's how my week is going...NOT all a bed of roses, lots of "outside issues" throwing themselves in my path, but, hey, gotta do what you gotta do. The FIT Expo in L.A. is happening this weekend, so I'm backing off the CrossFit training this week. Focusing instead on doing cardio in the gym, to "streamline" the physique for the upcoming SciFit Booth appearance, as well as two days of split leg/upper body training, and one day of sprints. Oh, also got a boxing workout in, great for tightening up mid-section and delts (not to mention how GREAT it feels to hit the bag!). Thanks to S.E.R, Infusion by SciFit, my recovery has been over-the-top; minimal soreness, good sleep, plenty of power in in my workouts. Check it out:
Sunday: Leg/shoulder circuit, focusing on moving through 8-9 different exercises for upper and lower body; single sets, 15-20 reps, a lot of upper/lower combos. Three circuits total, 2-3 mins rest between circuits, med weight (where used).
Monday: 40 mins low-end cardio, 10 on treadmill (3.5 pace @ 11% incline), 30 on stepmill at level 8/9.
Tuesday: Conditioning boxing-style workout - basic punches, heavy bag work, conditioning work w/light dumbells, med balls, core, 1 hour.
Wednesday: Split day of legs/bis & tris; loaded back squats, HyperSquat work (ballistic and loaded), high rep and moderate weight. For arms, preacher curls, reverse grip resistance band curls, tri cable pressdowns, reverse-grip resistance band pressdowns.
Thursday: Another 40 mins low-end cardio planned, same as above.
Friday: In the morning, 30-40 mins low-end cardio (same as above); afternoon will be explosive leg training on the Reaction system (20-30 mins), followed by 45 mins stair sprint training.
Stay tuned for what I did with my nutrition this week, will post on that on Sunday.
Sunday: Leg/shoulder circuit, focusing on moving through 8-9 different exercises for upper and lower body; single sets, 15-20 reps, a lot of upper/lower combos. Three circuits total, 2-3 mins rest between circuits, med weight (where used).
Monday: 40 mins low-end cardio, 10 on treadmill (3.5 pace @ 11% incline), 30 on stepmill at level 8/9.
Tuesday: Conditioning boxing-style workout - basic punches, heavy bag work, conditioning work w/light dumbells, med balls, core, 1 hour.
Wednesday: Split day of legs/bis & tris; loaded back squats, HyperSquat work (ballistic and loaded), high rep and moderate weight. For arms, preacher curls, reverse grip resistance band curls, tri cable pressdowns, reverse-grip resistance band pressdowns.
Thursday: Another 40 mins low-end cardio planned, same as above.
Friday: In the morning, 30-40 mins low-end cardio (same as above); afternoon will be explosive leg training on the Reaction system (20-30 mins), followed by 45 mins stair sprint training.
Stay tuned for what I did with my nutrition this week, will post on that on Sunday.