COMPETITION PREPARATION FOR THE 2009 FAME LONE STAR CHAMPIONSHIPS
"Heavy Weight, Low rep"

Monday: Back/Biceps

One arm cable row 3x6
Reverse back extension 3x15
Close grip pulldown 3x6
Seated Rows 3x6
Bicep Curls 3x6
Hammer curls 3x6
Preacher curls 3x6

Tuesday: Anaerobic Endurance Conditioning/Routine Conditioning Training Circuit

Squat hops 3x10
Strattle Hold 3x10 seconds
Pike Hold 3x10 seconds
Plyometric Medicine ball pushups 3x10
Strattle jumps 3x10
Pike hanging hold 3x10 seconds
Bodyweight dips 3x12
Straight leg raise 3x15
Super slow pushups 3x8
High kicks Practice 3x10 each leg
Stadium Runs (Anaerobic Endurance Conditioning-20minutes)

Wednesday: Chest/shoulders/triceps

Bench Press 3x6
Pec dec flyes 3x6
Decline dumbbell flye 3x6
Shoulder Press 3x6
Bent-Over Cable shoulder extension 3x6
Lateral raise 3x6
Tricep Press 3x6
Dips 3x6
Skull Crushers 3x6

Thursday: Anaerobic Training Conditioning/Routine Conditioning Training Circuit

Squat hops 3x10
Strattle Hold 3x10 seconds
Pike Hold 3x10 seconds
Strattle jumps 3x10
Pike hanging hold 3x10 seconds
Bodyweight dips 3x12
Straight Leg raise 3x15
High kicks Practice 3x10 each leg
Stadium Runs (Anaerobic Endurance Conditioning-20minutes)

Friday: Legs

Leg Extension 1x 4,6,8,10,12,20
Leg Curl 1x 4,6,8,10,12,20
Hip Abduction 3x30
Walking Lunges 3x25 steps
Romanian Deadlifts 1x 4,6,8,10,12,20
Smith Machine Squats 1x 4,6,8,10,12,20

(I use this style of working out my legs because they are my best asset...So basically I start with a weight I can barely handle for 4 reps and drop it down 5 total drops till i'm at a light weight for 20 reps)

Saturday: Cardio and core work
Sunday: Active rest "Pilates or yoga"

Cardio 6x per week
(Treadmill at an 15% incline 30-45 minutes)

Weight Training 3x per week
Routine Conditioning Training circuit 2x per week
Flexibility Training 7x per week
Anaerobic Endurance conditioning 2x per week