New workout Routine Part 1 – 4/24/11 – 6/04/11

Another 6 weeks have gone by and it’s time for the Tall, Dark and Handsome boyfriend and I’s workout to change.

Diet – as directed by the coach. I’m doing a small cheat meal plus a half refeed day per week! Do you know how wonderful last week’s refeed day was? Right after eating all of those carbs I was amazed at how full my muscles looked! Now I totally understand why competitors do a carb up on competition day. I also had an awesome workout right after. Lots of energy! … there was one down side to the refeed day, after the last meal where I had to consume an enormous amount of carbs my stomach was bloated and I didn’t feel as good. I need to find carbs that don’t bloat me (I know, TMI.. sorry!)

I’m VERY HAPPY that the coach still said NO CARDIO!!! Woohoo!

I’m lift weights 4 to 5 days a week.

So here are my starting weights and exercises for the next 6 weeks. The goal is to at least maintain my strength and hopefully go up here and there while I continue to lean down.

Chest
Barbell Bench: 100lbs x 7 reps x 3 sets
Hammer Strength Incline Chest Press – 80lbs x7x3

Back
Seated Rows – 135lbs x8x3
Cable Alternating Seated High Row – 70lbs x8x3

Bis
Barbell Standing Reversed Preacher Curl – 40lbs x8x3
Seated Dumbbell Curl – 30lbs x7x3
Cable Curl – 50x10x3

Legs
Conventional Deadlifts – 200 lbs x7x3
Single Leg Extensions – 55lbs x8x3
Seated Leg Curls – 80lbs x10x3
Calves – whatever we feel that day!:-)

Tris
Bench Dips – +25lbs x10x3
Dumbbell Decline Extensions – 15lbs x8x3
Bent Over Extensions – 50lbs x10x3

Watch out for the shoulder workout in part 2! 

P.S. I really LOVE my workouts when I have deadlifts on the split. They make me feel bad ass!

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