Verse of the day: It is I Who have created the destroyer to work havoc; no weapon forged against you will prevail, and you will refute every tongue that accuses you. Isaiah 11:16
So, my influence from the "DUP" (daily undulating periodization) is rotating my rep range each day: 5 reps, 10 reps and 15 rep sets. My focus is always on bringing up my week points. So the upper chest and shoulders are priority for me. I've been incorporating a lot of upper chest/ incline motions. Here's what my chest workout looked like yesterday (again the weights and reps have been changing every day, and I was focusing on the 15 rep range):
regular 45 degree incline dumbbell press: 25s-25; 50s-15; 65s-15; 80s-15; 90s-12
bent over cable fly (for upper chest): 70-15,12
high incline dumbbell press: 45s-15,13
low incline dumbbell press: 55s- 15,12
bench press (everyone can laugh at this one): 95-15; 115-15; 135-12
dip:12,9+ cable fly
pullover: 45-15,15
...lots of different motions, medium volume, fairly high intensity.
Tuesday, August 30, 2016
Tuesday, August 23, 2016
"Off-Season"
Verse of the day: I am the LORD your God, Who teaches you what is best for you, Who directs you in the way you should go. -Isaiah 48:18
It's been a while since my last post... I recently placed fourth at the WNBF Pro American. This was a disappointing finish for me, but alas this is the game. I've not missed a workout since and my diet has been on point- I'm not one to give up at a disappointment. My next goal is to put on some muscle over all; bring up my upper chest and shoulders; and improve my conditioning. And I will either compete in the 2017 Mr America (in July) or the 2017 WNBF World Champ (in November.)
I've tinkered around a bit with some different training splits. I hit everything twice per week and changed the rep scheme for each workout. This was using some "daily undulating periodization" principles. And while I think some aspects (mainly changing the rep schemes) are great, I find that training everything twice per week is not realistic for me.
I have just started back on a 5 day split: Monday- chest; Tuesday- back; Wednesday- legs; Thursday- arms; and Friday- shoulders. And I'm incorporating some "DUP" along with my normal stuff.
This year I just opened my own personal training studio and had my third son, so I'm BUSY. So realistically my goal is to post once a week, showing different workouts, techniques, theories and diet updates. I hope this is a help and encouragement to all those trying to achieve fitness goals... bodybuilding or not. BE STRONG.
It's been a while since my last post... I recently placed fourth at the WNBF Pro American. This was a disappointing finish for me, but alas this is the game. I've not missed a workout since and my diet has been on point- I'm not one to give up at a disappointment. My next goal is to put on some muscle over all; bring up my upper chest and shoulders; and improve my conditioning. And I will either compete in the 2017 Mr America (in July) or the 2017 WNBF World Champ (in November.)
I've tinkered around a bit with some different training splits. I hit everything twice per week and changed the rep scheme for each workout. This was using some "daily undulating periodization" principles. And while I think some aspects (mainly changing the rep schemes) are great, I find that training everything twice per week is not realistic for me.
I have just started back on a 5 day split: Monday- chest; Tuesday- back; Wednesday- legs; Thursday- arms; and Friday- shoulders. And I'm incorporating some "DUP" along with my normal stuff.
This year I just opened my own personal training studio and had my third son, so I'm BUSY. So realistically my goal is to post once a week, showing different workouts, techniques, theories and diet updates. I hope this is a help and encouragement to all those trying to achieve fitness goals... bodybuilding or not. BE STRONG.
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