Sunday, May 15, 2016
Fit Comp Prep Rundown 8 Wks Out
My cardio work this month, the next 2 weeks will be focused on the ham-glute tie area. Yes its usually where 99% of the girls focus whether they compete or not but in my case there was a huge change in that area with the knee surgeries and a few years lack of eating and exercise.
I have a short time to polish this area.
I have seen some great change already though, and fast. Counting my blessings daily that I have kept very fit over the last many years.
Overall I am doing 5 sessions AM and 5 sessions PM but most won't total over 2 hours per day and this accounts for my 30-60 min routine work 3-5 days per week which is included and why its so high.
The cardio work will be a morning per week of shaping work with a variety of plyometrics mixed into brisk extreme incline or hill walk.
A day of treadmill, elliptical and bike focused on hills, steep inclines mixed with plyometrics for sculpting.
If I train outdoors, then for the cardio machine day I would use my slide which focuses on lateral work directly conditioning my knee and working the lower end finicky shaping areas.
What normally would be PM Cardio, I will add another cardio 2 days per wk of steep incline walking for 35 mins and 2-3 more days with uphill jogs of 15-30 mins and or work on the lateral slide, although I may opt to hit some outdoor stairs for 20 mins of work up the stairs using runs, jumps, double steps, lateral work etc. I may do all my training in one big lump that day or break it up, some days I have 2-3 cardio things to fit in including routine practcie, I have the flexibility for this. I like to get all my training done early and am not into training afternoon or evening so if I have a morning and night cardio its not uncommon for me to do it all in the morning and day sometimes back to back, weights and routine work too.
I will probably be practicing routine, dance and some basic gymnastics work 4-6 times per week for 30-60 mins per session on top of all this.
You want to consider some flexibility for weather, mood etc. This gives me choice and keeps me from missing sessions.
As I mentioned in my previous post, this next 2 weeks is going to be mainly 3-4 oz of chicken or fish and greens 6 meals per day, some almonds or walnuts, yam or rice cakes and nut butter, water intake needs to go up because its only been an avg of 2 liters per day, I need 5-6 more. Eating solid food like this is the battle I have had, I get full just looking at it never mind chewing and swallowing it down so I tend to keep everything soft and tender if I can unless it’s a good day then I can do some raw veggies instead. Sashimi is easy to get down. Quinoa fits in too and I can add this, I can trade a few morning proteins for egg whites with a few bits of fruit or an oatmeal if needed. I will see as I go, and watch what my body needs.
I have not been taking much supplements, more on than off with basic multi pack, been missing glutamine but I have not felt it. I'm sure if I was sore enough I would get on it and I will try to get these little tag ends better consistent. This is part of the game sometimes, some things click, others come along as you go.
Ham Glute Tie Focus - Extra Work
I may add 2-3 days of extra glute work, 2-3 extra exercises focused solely on that, which can be done at home, anytime, watching TV, using a bosu, ankle weights which mine are 20lb adjustable, bands and stairs or chairs.
My weight lifting or resistance program and exercises are along the same lines as before, same split for 5 days, 3-4 sets of 6-30 reps depending on the area worked and its needs. Some stuff heavy, others light. Good volume.
Here I am now, and the previous shot from Jan 2016
My weight has not shifted a lot but my body composition has. I am a bit fuller and lifted by some muscle gain, sculpt and conditioning. I am also looking more petite as I tighten up and firm. I bounce a bit up and down but mainly hovering at 118lb, 117lb todya. My body fat sits at 16% today. The last 2 weeks I did not do weights, only 2 jogs, a bit of stress hit and I lost weight so I worked on eating, now I am back to weights as per above.
I haven't been working on posing refresh yet so I am still lopsided lol!