My Workouts

[Lemone]

well, im not sure if im 'threading' my journals, if im not, feel free to direct me. I have obtained some information from fitness sites about competitions in my area. Sydney Natural Physique Championships seems like a damn good comp to watch in preperation. I also downloaded some info on figure comps, wow! extreme!I think I will have to put alot more weight training in than I thought, without becomming too exhausted. My body fat percentage is lowering what feels like daily being on 1600calories and there is far more definition in my upper body. My lower body however, mainly my thighs and buttocks leaves alot to be desired. i have no cellulite anymore, just excess in those areas.
Here is my workout plan for today;

begin with 10 minutes non-stop abdominal crunches (variations)
thighs;
hack squats 60-80kg 5repx15set
squats with barbell 20kg 5x15
leg press 60-80kg 5x15
free weight lunges 15kg 5x15

calves; seated calf raises 5x15
hack squats on toes 5x15
onelegged calf raises 5x15

Abdominals; hanging crunches 5x15
seated twists x 100
bent-over twists x 100
bent-knee leg raises 10 x 5
crunches until fitigue

Shoulders;
Arnold press 5x15
behind the kneck pulldown 5x15
infront pull down 5x15
front dumbell raises 5x15
lateral raises 5x15
seated dumbell raises 5x15

Shoulders and thighs I want to really concerntrate on over the next three months. Arnolds BBUILDIGN encyclopedia has been a great help with exercise types, its really just the time. Once I get a job again, I will go to this weights gym ust up my street and hire a personal trainer, as the gym im at is lacking in equipment something shocking. It is a long session too, i try to get it in 90minutes, but at times I go to 2hours. Is this too long? or enough for someone who wants to compete.

God Bless.

[Pilgrim BB]

Hi Lemone,

Just been looking at your workout. You are working hard girl! Are training to gain muscle or to burn cals and lose weight?

Personally I think 5 sets of 15 reps is too much. One or two warm up sets and then 2 all out sets are plenty.

High reps will burn cals, but reps in the 8-10 range will build some muscle. You can stay on high reps for legs as this helps to stimulate your body's natural growth hormones.

2 or 3 exercises for each body part is normally enough. I'd advise trimming your workout down until you've got 3 of your favourite exercises per bodypart. There's nothing to stop you alternating with another three next time you do that bodypart.

Good to see that you've squats in your leg routine. Try two warm up sets of 10 reps. Then on your third set choose a weight that is going to be hard for 10 reps THEN DO 20 REPS. This is very hard work but if you concentrate on doing one at a time, breathing deeply 2 or 3 times between each rep then you can make it. Keep your form tight, back straight and chin up. This style of squatting has been very effective for many people and may help you develop your thighs better than anything else (for more on 20 rep squats see Dr Randall Strossen's book 'Super Squats', and they're not just for men!)

You should be able to complete a weights workout in 45-60 minutes. Any longer and you are going to be too exhausted for the last few sets to be effective. This is why most trainers have gone over to a split routine in the first place.

I hope some of this advice may be of use to you. And I think with the amount of work you are putting in you are bound to reach your goals.

Good luck, safe lifting.

A