Week At A Glance!

I'm pretty sure at this point everyone in the city of Tucson, possibly the world, knows that I'm prepping for the NPC Dennis James Classic on May 31. If you didn't know, ya do now! Bamo! (as Tom would say..lol)

I have gotten some questions about what my training looks like now that I'm getting ready for a competition and the truth is, it looks pretty much the same way it did during my "improvement season". The only real difference is I am not lifting as heavy now as I was a couple of months ago.

Here's my training week at a glance: 

SUNDAY aka Leg Day!

20 minutes - StarMill - Thigh Toner program, level 6

Box jumps

10 (5 sets)

supersetted with

plie squats (using a dumbbell)

55 x 8 (5 sets)

Leg press

90/90 x 15 (2 sets )    180/180 x 12 (2 sets)

Barbell split squat 

*this variation is a bit different than the one I did*

115 x 8 (4 sets)

Leg extension

65 x 10 (5 sets)

supersetted with

Squats (using the Smith machine)

35/35 x 8 (5 sets)

MONDAY aka I Wanna Be Like Dwight Day!

I think I see shoulders!! 

Front raises (using plates)

45 x 10 (5 sets)

supersetted with

Pushups

10 (5 sets)

Sky Pulls (using kettlebells)

26.4 x 10 (6 sets)

Seated lateral raises

20/20 x 10 (6 sets)

supersetted with

Upright row

20 x 8  25 x 8   30 x 8   35 x 8   40 x 6   40 x 5

Clean and press

35 x 8   40 x 8   45 x 8  50 x 6  50 x 5

TUESDAY aka Quest to Be 
Jimmy's #FairyQuadMother Day!

30 minutes - Treadmill - sprints - jog at 5.5 for 45 seconds, sprint at 9.0 for 30 seconds

TRX Reverse Lunge

12 per side  (8 sets)

Leg extension

70 x 15  (5 sets)

supersetted with

Leg curl

65 x 15 (5 sets)

Single leg press

90/90 x 8 per side (6 sets)

Smith Machine reverse lunge kick ups

35/35 x 8 per side (5 sets)

THURSDAY aka Operation Build-a-Back Day!

I need a Ninja Turtle back!

Seated row (wide grip)

105 x 12 (2 sets)   120 x 12  (2 sets)  135 x 10 (2 sets)

Humansport lat pulldown

14 x 10  16 x 10  18 x 10  20 x 10  22 x 10  24 x 8 (2 sets)

Kneeling lat pulldown

80 x 12 (2 sets)  90 x 12 (2 sets)  100 x 12 (2 sets)  110 x 10  110 x 7

Bent over row

95 x 8 (3 sets)  135 x 8 (3 sets)  155 x 5 (2 sets)

supersetted with

Deadlifts

95 x 8 (2 sets)  135 x 8 (2 sets)  155 x 5 (2 sets)

Friday and Saturday are typically rest days for me. But there have been weeks when I have switched my first rest day earlier in the week, say on Wednesday, and kept Saturday as the second. It really depends on what I have going on and how the body is feeling.

Tomorrow marks 7 weeks out and I know there are some diet and possible training changes up ahead. I'm still taking those baby steps towards the finish line...