My second week of structured training went pretty much the same as my first but with a few changes. I’m definitely finding that I’m able to memorize all the exercises that I’m supposed to do each day. However, I did have to change the order of the exercises only because the machines that I am supposed to be using for each exercise are not always available to me in that specific order. My trainer said that as long as I get the reps in, I should be good although it is preferred that I do them in the order in which she said. But, if that’s not possible, I understand that I have to be adaptable and flexible as opposed to stressing out about the order in which those exercises are done.
I like the program. However, because I also have to train for running I sometimes have to modify the amount of exercises that I do per day in order to fit a run in. After all, this is an experiment for me more than anything. I try not to do any weights on days when I do my long runs. Usually, Sunday morning is my favorite time for a longer run. The reason I like Sunday mornings is because I want to condition my body for best performance on a Sunday. It is because most of the time, races are on Sundays. I want to get used to getting up slightly earlier on a Sunday while at the same time having enough energy to get through the long run, consume enough calories to prevent muscle depletion and then go to my posing/walking session.
Medicine Ball Pushups 15×4
Ball DB 1 Arm Chest Press 20×4 (on each arm)
Cable Overhead Pull 20×4
Alternating up/down Plank 15×4
Ball Chest Fly 20×4
Triceps Kickbacks 20×4
Medicine Ball Burpees 15×4
Cable Shuffle Chest Press 15×4
After that I finished a 20 min run on the treadmill at about 6:45 min per mile.
Tuesday: I rested. It’s good to have one or maybe 2 days of rest in the week.
Bulgarian Lunge with DB 15×4 (on each leg)
Bar Sumo Squat 20×4
Smith Machine Close Squat 20×4
Pop Squats 50×4
Medicine Ball Alternating Hop Throwdown 20×4
Bar Curtsees 20×4 (on each leg)
DB Calf Raise 25×4 (on each leg)
Bar Glute Bridge 20×4
I have also added the following exercises to the above workout, even though I know that I was supposed to do them the following day:
Push Ups 15×4
Seated Shoulder Press 15×4
Alternating Plank Band Shoulder Press 16×4
TRX Tuck/Pike 12×4
Kettlebell Upright Row 15×4
Cable Rope High Pull 20×4
Side Plank Side Raise 12×4 (on each side)
T Pulls on Bosu 15×4
DB Alternating Plank 15×4
TRX Side Plank 4×40 (sec on each side)
Bench Jack Knife 15×4
Mt Climbers 50×4
Turkish Sit-up 12×4 (on each side)
Spell my full name while holding the plank position on the ball 4 times
Cable Oblique Twist 15×4 (on each side)
Straight Arm Plank “X” 20×4
I also did a 15 minute run on the treadmill at a faster pace.
Low Cable Squat Row 15×4
Bosu 21′s 21×4
Lat Pull Down Close 15×4
Alternating Plank Row 16×4
Assisted Pull-up 15×4
Jump Chin Ups 10×4
High Cable Arm Pulldown 15×4 (on each arm)
In addition to the workout above I ran for 45 minutes at a challenging pace.
Saturday: Had another rest day and did some stretching and some walking practice in my heels for the competition.
Above is a completely untouched photo of my side pose. I’m wearing clothes from Public Myth (for those of you who asked where I got my shorts from). Yeah, I know, my hair isn’t done and I’m not wearing any make-up..hahaha. But, this is where I post progress pictures 😉 We’re not entirely sure of the type of posing that will be asked for during this competition so I might as well just learn it all.
Below is just a shot of me goofing off in the gym. I can actually balance myself on one foot in those shoes now, which is a huge step compared to the first week, where I thought walking in them was a challenge and my feet ached after half hour of wearing them. This photo has not been retouched either.
I will continue to do my 5 day split routine, even though due to my own schedule and equipment availability I have to modify it slightly combining two days into one if I have to. I don’t like to do that, but I think that if I have enough energy and keep feeling good, then I am doing OK. I will keep you all updated.