Altitude. nwskier's 2011 lifting journal
[b][color=blue][size=4]NWskier's Altitude with Attitude 2011 Lifting, Skiing, and Conditioning Journal[/b][/color][/size]
now that I've elevated my strength and conditioning, it's time to put in some Altitude with Attitude!
recent progress can be tracked in my 2010 eLEVATION journal.
[url]http://forum.bodybuilding.com/showthread.php?t=121378251[/url]
Speaking of altitude, I lift at 6300 feet.
About me?
First off, I'm addicted to skiing. It's pretty much my life and what I live for.
But a good powder day is right up there with lifting heavy weights, my other passion.
Motivation comes easy to me. I'm a competitive person and I enjoy pushing my limits.
So.... where do we start? With winter in full swing, my efforts remain focused on mostly conditioning and upper body.
I am constantly skiing/hiking (at minimum 4 days per week) from November through April. So the legs get a good thrashing.
I will still lift legs occasionally but I judge their needs based on instinctual training.
Here is the starting split- I will continue to adapt and adjust as needed
[b]Initial Split[/b]
1. Chest/Arms (Power)
2. Back/Traps (Power)
3. Legs* (Hyper) / Delts (Power) / Core
4. Chest/Back (Hyper)
5. Legs* (Power) / Core
6. Delts/Arms/Traps (Hyper)
[i]*Leg days may be adjusted as needed due the amount of training they receive
from skiing/hiking that happens just about every other day during winter season[/i]
OFF Days will be added as necessary (every 2 or 3 days)
OFF days may still include skiing or other cardio
Power Days: Working Sets of 3-7 rep range
Hyper Days: Working Sets of 8-15 rep range
There will be a few ‘focus’ compound exercises that will be targeted for each session.
I will mix in a variety of accessory lifts that will change periodically.
I also plan on mixing up the order of exercises every couple of weeks.
[b]Conditioning:[/b]
Mornings (each week): 2 to 3 hike/ski combos
*these consist of 45-60 minutes intense hiking followed by a 10 min ski down
2 conditioning sessions (TBD)
Downhill Skiing (both Sat/Sun every week plus a couple 1 hr work breaks during the week)
I would like to mix in some swim sessions but those will be scattered due to time commitments
[b]Supplements[/b]
Blue Growth (January 14 through February 14)
Core ZAP preworkout
Xtend intraworkout
Beta Alanine (Peak Beta from MN)
Multi
Protein post workout
[b]Goals[/b]
Increase all lifts both strength and muscular endurance
Increase overall work capacity
Achieve 8% bodyfat at 175lb-180lb for summer
I'll get some starting stats and info up later.
Before I get started, I want to thank everyone from my previous journals for all their support and motivation.
I am extremely excited to see how far I can push my fitness level and physique this year! I hope my progress, intensity and dedication will inspire others to push their limits.
As many know, I'm always up for some healthy competition!
Day 1 starts tomorrow morning before work with 2,000 feet of hiking & skiing,
followed by a lifting session after work. Time to officially get things going!