Old journal address : http://www.muscletalk.co.uk/Procard-winning-photos-p235-next-step-Yorton-Cup-m1688126-p237.aspx Day one of starting my training for the IFPA Yorton Cup on the 14th November. My weight has already dropped from the rebound by 2.5lb since yesterday so starting weight today at 7st7.5lb!
I've had a few days off both training and diet since winning the BNBF British finals and accepting a pro card and was strangely looking forward to getting back into full discipline mode today.
I felt a wierd sense of excitement when I woke even knowing I needed to start with cardio again and as it was a gorgeous sunny day I was definitely going to hit the canal path. We have cut the morning CV duration down to 40mins and rather than doing it fasted now as I had for the last month or so for the finals I am now taking some whey isolate before stepping out. Considering the trouble I was having in the last couple of weeks in getting a decent HR during my walk, it had no problem reaching 130 this morning LOL!! I predict it will be low again within the next week.
Back to the gym as well. Decided to do a leg session as it's 5 weeks since I trained my quads!! Just a light session with no added weight on the machines
3x15 hack squats
3x12 single leg extensions
3x12 single legged squats using squats m/c (leg placed forward so emphasis is on glutes)
3x12 sissy squats
3x15 calf raises @100kg (thought I'd train my calves for a change...hardly touch them as they seem to develop well enough with cardio!!)
Hanging leg raises (12), hyperextensions (15) and twists (50) : done as a circuit with no rest between. 3 sets
15mins stepper on manual, level 15, 131 bpm step rate.
That was also my last quad session until after the comp!! Shall be concentrating on glutes and hams from now on during leg sessions.
<message edited by kitty on 05 February 2012 20:16>