Last week we started our new workouts (my fiancee and I – a.k.a. my trainer) that will take us pretty much until our wedding date 4/28. The routine below has the starting weights and reps and as usual, the goal is to increase them as the weeks go by. If I don’t increase anything this time around, I would like to at least maintain my strength as I’m dieting (well, sort of, read below lol). Losing strength means losing muscle … not good
I’m pretty much stuck in weight at around 132 – 133 lbs and can’t seem to go lower than that!!!!… okay, I must admit that it’s my fault since I haven’t been as diligent with my diet as I should be. I seem to do very well during the week but on the weekends it’s another story. Just too many celebrations going on! Seems like every weekend we have had special dinners & celebrations and I haven’t been in the mood to diet like I did when prepping for my show. But I still want to be super lean for my wedding! I just have a few pounds to go so I’ll do my best to at least be 128/129 lbs in 6 weeks. I can do this!
The other reason I want to lose those last few pounds has to do with my competition goals. I want to do a show on August 25th but I also want to do a 6 week specialization training right after the wedding. This means that I’ll be gaining some weigh during my next training period since it must be done while eating at a surplus of calories (yum!). Once finished with my specialization training, it’ll only give me 10 weeks of prepping time for my show – Yikes!!!! So I have to make sure I’m not too far off from my stage weight when I start prepping due to the short amount of time for prepping.
Okay, here we go. My training routine for the next 6 weeks:
Dumbbell Bench: 50 lbs (each db) x 8 reps for 3 sets
DB Pullover: 40 lbs x 8 x 3
Paul does a decline bench exercise too but I stay away from it since I really don’t worry too much about building that area so I do Abs instead.
Close grip pulldown: 105 lbs x 8 reps for 3 sets
Free Motion machine row: 80 lbs x 10 x 3
Hammer machine low row: 115 lbs x 7 x 3
Ez bar preacher: 53 lbs x 8 x 3
DB Hammer: 25 lbs x 8 x 3
Cable close grip curls: 60 lbs x 10 x 3
Hack squats: 115 lbs x 8 x 3 (these are very hard on my knees so I go light)
Leg curls: 65 lbs x 10 x 3
High Step Ups: holding two 35 lbs dumbbells x 8 x 3
Calves of choice
Seated DB presses: 40 lbs x 6 x 3
Upright rows (wide grip using the olympic bar): 70 lbs x 7 x 3
Seated lateral rise machine (single arm) 50 lbs x 10 x 3
Head crushers: 40 lbs x 8 x 3
2 hand DB extension: 45 lb x 8x 3
Rope pulldown: 45 lbs x 12 x 3
Reminder for my weekend conflicts LOL