April 2012 PROGRAM-----

April 2012 Strength Workout Routine:

Lifts stay HEAVY, Reps are to failure each set and rests are very short if any at all... at least 4 exercises for major muscle group per day at about 3-4 sets each excersise and 6-8 rep range.

Day 1= Chest and Delts (front and sides)
Day 2= Legs (Alternating every other leg day Leg Press/Stiff Legged Deadlifts with Back Barbell Squats/Walking Barbell Lunges for main focus excercies)
Day 3= Back and Rear Delts
Day 4= Biceps and Triceps
Day 5= Rest

*REPEAT Days as consistent as possible sometimes two days rest a week if needed*

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April 2012 Cardio Routine:
Weekly total = 2 hours ( I hate cardio ) I will be getting in my cardio when I feel throughout the week. Shooting for four 30 minute sessions but no less than 10 minute sessions

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June 2011 Sample Meal Plan:

Morning= 6 egg whites, 1 whole egg, 1/4 cup dry oatmeal + 1/4 cup blueberries

Snack= 1 scoop whey shake with water

Lunch= 5 oz chicken breast + 1 cup rice

Snack= 1 scoop whey shake with water

Dinner= 1 cup spinach + 4 oz ground turkey

Light snack if any at all= 1 scoop casein shake with water

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http://www.simplyshredded.com/the-ultimate-female-training-guide.html = good article not on bbcom
























----2010 Contest Prep/TRAINING----

Mondays Day 1 = CHEST + ABS
Tuesdays Day 2 = OFF
Wednesdays Day 3 = BACK + CALVES
Thursdays Day 4 = OFF
Fridays Day 5 = SHOULDERS, BICEPS AND TRICEPS
Saturdays Day 6 = OFF
Sundays Day 7 = LEGS, LEGS, LEGS!

***6 days a week 30-60 min light incline walk on treadmill first thing in morning and/or low intensity stairclimber for 20 minutes
Low Carbs Days = High Cardio Sessions
and on my
High Carb Days = Lower Cardio Sessions
I take my days off from doing cardio typically on my first high carb day




as of March 20th 2010