Work for What You Want

I have never heard an advertisement for a 12-week Ph.D. or M.D., nor for a "become a concert pianist in 12-weeks" program, yet for some reason my field is bombarded with such advertisements. Physical fitness is not cosmetic surgery, folks. There are no instant or easy results. Pick a goal and then...

 

WORK FOR WHAT YOU WANT!

 

I’d like to make the following non-PC statement: Most people train with no knowledge, fear hard work, and eat a diet that would not be fit for the common cockroach. Harsh? Get over it. It's true.

 

Terms such as hard gainer and slow metabolism are copouts. I am a 46 year old woman with scoliosis and a reconstructed right leg and I WIN strength and figure contests. No matter what it is you want in life, humility, education, hard work and determination in abundant quantities will get you there. Just be willing to spend years and years working towards your goal(s).

 

With that said, I post yet another day of training, but remember: It took me many years to get to this level.

 

SESSION ONE (11 a.m.)

 

Circuit 1a:

Curtsey Lunges with High Kicks - 6 sets of 20 reps each leg

Slow Chin-ups: 6 sets of 10 reps

Box Jumps (28") - 6 sets of 10 reps

Circuit 1b:

Wide (standard grip) Pull-ups: 4 sets of 5 reps

Box Jumps (28") - 4 sets of 5 reps

 

 

SESSION TWO (2 p.m.)

Circuit 2:

Treadmill Runs: .5 mile @ 6.5 mph; .25 mile @ 7.0 mph; .25 mile @ 7.5 mph; .25 mile @ 8.0 mph

Walking Lunges (body weight only): 50 each leg; 40 each leg; 30 each leg; 20 each leg

Ring Pull-ups - 4 sets of 5 reps

 

Bike Drill:

Every minute on the minute increase the resistance 1 level until the bike is on the highest level (level 25). Ouch!

 

Back Training:

Wide (neutral grip) Pull-ups: 6 sets of 5 reps
DB Bent-over Rows (single arm on bench): 12 x 40 lb. DB; 10 x 45 lb. DB; 8 x 50 lb. DB; 4 x 55 lb. DB; 5 x 55 lb. DB; 6 x 55 lb. DB; 7 x 55 lb. DB; 8 x 55 lb. DB; 9 x 55 lb. DB; 10 x 55 lb. DB