Hay guys,
In response to your request for training plans and nutrition I have decided to share what I do. It is not a plan for everyone to follow. It is designed specifically to reach my goals. It constantly changes so I thought the best way was to re-post each month with updates and share pieces from you!
In response to your request for training plans and nutrition I have decided to share what I do. It is not a plan for everyone to follow. It is designed specifically to reach my goals. It constantly changes so I thought the best way was to re-post each month with updates and share pieces from you!
Goals for March
To be 15% body fat by the end of March 2012 - up cardio 1 hour 2x a day
To finish my Real Estate Certificate by 27th March 2012
To finish my Real Estate Certificate by 27th March 2012
The Weights Routine - with Chanae Duzevich
MONDAY- Chest
Incline Bench 4 sets high reps 8-15 Increase weight decrease rep each set
Chest Press Machine 4 sets superset with Decline Chest Press Increasing weight load each set
Dumbbell Flys 4 sets increase weights each set
Push Ups 3 sets
Cable Flys 4 sets increaseing weights till fail
1 hour power walk- abs leg raises on decline bench
-plank-situps with plate-woodchoppers-medicine ball sit ups
TUESDAY- Legs
Squats 5 sets high reps 8-20 Increase weight decrease rep each set
Straight Legged Deadlift 4 sets increase weights each set
Leg Extensions 4 sets (sometimes superset with curls)
Hammstring Curls 4 sets
Leg Press 4 sets increasing weight then drop set on the 5th for 3 more sets
Lunges 4 sets
1 hour power walk
WEDNESDAY-Back
Lat Pulldowns widegrip superset with Seated Row 4 sets high reps 8-12 increasing weight decreasing rep
Standing Lat Pulldowns closegrip 4 sets
Olympic Bar Bent Row 4 sets increasing weight
Chin Ups 3 sets of 10
Reverse Flys 4 sets
Back Extensions holding plate 4 sets increase weight
1 hour power walk
THURSDAY-Shoulders
Shoulder Press 4 sets high reps 8-12 increasing weight each set decreasing rep
Smith Machine Shoulder Press 4 sets (can superset)
Shoulder Press Machine 3 sets
Delt Raises Front/Side 3 sets superset with Pronated Front Raises
Bent Bench Single Row 3 sets increasing weight
1 hour power walk - abs leg raises on decline bench
-plank-situps with plate-woodchoppers-medicine ball sit ups
FRIDAY-Arms
Negative Bicep Curls 3 sets increasing weight each set assisted
Double Bicep Curl 3 sets
Hammer Curl 3 sets or Cable Bicep Curl
Tricep Cable Overhead Extension with Rope 3 sets
Skull Crusher 3 sets
Tricep Dips 3 sets
Tricep Extension with the flat bar Cable Machine 3 sets push down
1 hour power walk
SATURDAY- Yoga Baby!!
Pump class or Combat
1 hour power walk
SUNDAY-Rest
Incline Bench 4 sets high reps 8-15 Increase weight decrease rep each set
Chest Press Machine 4 sets superset with Decline Chest Press Increasing weight load each set
Dumbbell Flys 4 sets increase weights each set
Push Ups 3 sets
Cable Flys 4 sets increaseing weights till fail
1 hour power walk- abs leg raises on decline bench
-plank-situps with plate-woodchoppers-medicine ball sit ups
TUESDAY- Legs
Squats 5 sets high reps 8-20 Increase weight decrease rep each set
Straight Legged Deadlift 4 sets increase weights each set
Leg Extensions 4 sets (sometimes superset with curls)
Hammstring Curls 4 sets
Leg Press 4 sets increasing weight then drop set on the 5th for 3 more sets
Lunges 4 sets
1 hour power walk
WEDNESDAY-Back
Lat Pulldowns widegrip superset with Seated Row 4 sets high reps 8-12 increasing weight decreasing rep
Standing Lat Pulldowns closegrip 4 sets
Olympic Bar Bent Row 4 sets increasing weight
Chin Ups 3 sets of 10
Reverse Flys 4 sets
Back Extensions holding plate 4 sets increase weight
1 hour power walk
THURSDAY-Shoulders
Shoulder Press 4 sets high reps 8-12 increasing weight each set decreasing rep
Smith Machine Shoulder Press 4 sets (can superset)
Shoulder Press Machine 3 sets
Delt Raises Front/Side 3 sets superset with Pronated Front Raises
Bent Bench Single Row 3 sets increasing weight
1 hour power walk - abs leg raises on decline bench
-plank-situps with plate-woodchoppers-medicine ball sit ups
FRIDAY-Arms
Negative Bicep Curls 3 sets increasing weight each set assisted
Double Bicep Curl 3 sets
Hammer Curl 3 sets or Cable Bicep Curl
Tricep Cable Overhead Extension with Rope 3 sets
Skull Crusher 3 sets
Tricep Dips 3 sets
Tricep Extension with the flat bar Cable Machine 3 sets push down
1 hour power walk
SATURDAY- Yoga Baby!!
Pump class or Combat
1 hour power walk
SUNDAY-Rest
My Eating Plan
4.30am 4x Fish Oils, 1000mg Vit C, Green tea with 2 tea bags
5.30am Train on empty stomach
7.30am 6 egg whites, cinnamon, and 50g kumara with skin on
9.00am Low Carb high protein shake 100cal
10.30am Shake & 150g celery
1.00pm 100g Tuna & 1c spinach & 1c cucumber
3.00pm 150g chicken & 2c beans
5.00pm 100g chicken & 1c brussel sprouts & 2 mushrooms
7.00pm Shake
9.00pm Green tea x 2-4
5.30am Train on empty stomach
7.30am 6 egg whites, cinnamon, and 50g kumara with skin on
9.00am Low Carb high protein shake 100cal
10.30am Shake & 150g celery
1.00pm 100g Tuna & 1c spinach & 1c cucumber
3.00pm 150g chicken & 2c beans
5.00pm 100g chicken & 1c brussel sprouts & 2 mushrooms
7.00pm Shake
9.00pm Green tea x 2-4
Athlete of the Month - Chanae Duzevich
The first athlete of the month just has to be the best training partner in the world. She has never missed a session and pushes me hard. It's easy to stay motivated with Chanae in the gym!
What are you training for at the moment?
I'm competing in NABBA Counties Manukau Shape April 21st 2012.
What inspired you to start training again?
I love the feeling of being fit and healthy. I love having a goal and being able to get on stage and show the hard work that went into training with my partner and having someone else push me.
What annoys you the most about training?
When my shoulder injury gives me grief.
What is your idea of an amazing work out?
Lifting heavier weights than the session before and doing flabs (abs) and cardio. My favourite weights exercise is working my arms becauses they are the hardest for me to tone.What's your biggest challenge?
Sticking to the diet!
What is your favourite food?
Cinnamon bun protein powder or caramel slice (cheat meal).
What advice would you give to people to stay motivated?
Look forward to the end result. Reaching your goals rocks.
Can you tell me a secret tip?
Have an awesome training partner that tells you to do the extra one (or actually can't count) and pushes you to your limits.
Favourite Quote?
"If it's easy everyone would be doing it!"
What are you training for at the moment?
I'm competing in NABBA Counties Manukau Shape April 21st 2012.
What inspired you to start training again?
I love the feeling of being fit and healthy. I love having a goal and being able to get on stage and show the hard work that went into training with my partner and having someone else push me.
What annoys you the most about training?
When my shoulder injury gives me grief.
What is your idea of an amazing work out?
Lifting heavier weights than the session before and doing flabs (abs) and cardio. My favourite weights exercise is working my arms becauses they are the hardest for me to tone.What's your biggest challenge?
Sticking to the diet!
What is your favourite food?
Cinnamon bun protein powder or caramel slice (cheat meal).
What advice would you give to people to stay motivated?
Look forward to the end result. Reaching your goals rocks.
Can you tell me a secret tip?
Have an awesome training partner that tells you to do the extra one (or actually can't count) and pushes you to your limits.
Favourite Quote?
"If it's easy everyone would be doing it!"
Affirmations
I believe in myself
I believe in my dreams
I can achieve all of my goals
I know what I want and I focus with all my heart
I am the best I can be
I am grateful for all the positive people around me and acknowledge the help I recieve
I believe in my dreams
I can achieve all of my goals
I know what I want and I focus with all my heart
I am the best I can be
I am grateful for all the positive people around me and acknowledge the help I recieve
Write to me!
If you have goals you would like to share or healthy recipes, training tips or any tips. Write to me, let me know whats happening this month, who is training super hard for a goal, lets get some info going round!! sbalzat@gmail.com
