Progress & Goals
117 Lbs.
LEAN BODY MASS
35 Lbs.
BODY FAT
PROGRESS HISTORY


Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Warm-up
Warm-ups are performed based upon the body part being exercised that day.
Each day before the workout is 10 minutes of cardio: treadmill, stairmaster
Arm warm-up is done with 2.5 lbs weight:
Curls (2 sets of 10)
Kick-backs (2 sets of 10)
Overhead press (2 sets of 10)
Chest/Shoulders warm-up is done with 2.5 lbs weight:
Standing Chest Press (2 sets of 10)
Rotator cuff (2 sets of 10)
Standing Military (2 sets of 10)
Legs
Incorporated with cardio
*Note: due to Regina’s past knee injury no weight is used with legs.
Lats/Traps
Rotator cuff (2 sets of 10)
Reverse Chest Press (2 sets of 10)
Shrugs (2 sets of 10)
Military (modified, 2 sets of 10)
Basic Schedule:
Monday – Chest/Shoulders
Tuesday – Arms
Wednesday – Legs
Thursday – Arms
Friday – Lats/Traps
Basic Workout:
*Note: pyramids, drop-sets, compound, “prison” sets are incorporated to change up fatigue level and includes weight increases/decreases. This is dependent upon Regina’s schedule (whether we are working on toning or building) which usually incorporates a toning cycle and building cycle. Most workouts are performed with dumb-bells to incorporate other muscle groups.
Arms: (3 sets, switching from Bicep to Tricep)
Standing EZ Curl (20 – 50 lbs)
Seated Tricep Press (10 – 20 lbs)
Incline Bench EZ Curl (10 – 30 lbs)
Kickbacks (5 – 15 lbs)
Cable Curls (10 – 50 lbs)
“Wood Choppers” – tricep (10 – 40 lbs)
Concentration Curls (“prison”, 15,10,5 in succession 3 sets)
Hammer Curls (“prison”, 15,10,5 in succession 3 sets) alternate with concentration curls
Cable Tricep Press (30 – 70 lbs)
Inside pull-ups
Dips
Legs:
All performed on exercise floor:
Grapevines
Lunges
Hops
Leaps
Chest/Shoulders:
Flat bench (10 – 30 lbs)
Incline bench (10 – 30 lbs)
Decline bench (10 – 30 lbs)
“V”s (3 – 8 lbs)
Push-ups (3 – 10)
Seig Heils (3 – 10 lbs)
Side Laterals (3 – 10 lbs)
Arnold Military Press ( 3 – 10 lbs)
Standing Military (45 lbs bar)
Lats/Traps
Assisted Pull-ups
Rows (40 – 70 lbs)
Lat Pull-Down (10 – 70 lbs)
Cybex Lat Machine (50 – 90 lbs)
Dumb-bell shrugs (30 – 40 lbs)
Overhead Pose/Squeeze (3 – 8 lbs)
Peek-a-boos (10 lbs plate
Overhead Press in Place (45 lbs bar)
Inverted Row (35 – 45 lbs bar)
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
My Motivation Program
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I am totally fascinated with RICKSON GRACIE:
A modern day legend, Rickson Gracie has gained international acclaim for his leadership in disseminating the art and philosophy of Gracie Jiu-Jitsu. He espouses strong family values and a healthy life-style. He is the epitome of discipline, determination and sportsmanship.



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TuffGirl is now friends with wplevel1 and bbward22.