Okay -- so this is my plan...
Conquered end date : December 22, 2008! That gives me a week of nada until the new year.
Goals: To be at 16% Body fat, to run a 6 min mile, to complete 10 unassisted pull ups and to beat the crap out of my hammies and glutes :).....hopefully I will be able to squeeze out a nice firm tummy somewhere in all of this -- one hopes! Preview for coming attractions: To get ACE certified in 2009....but knowing me, anything can change *snaps fingers* -- LIKE THAT!
Nutrition/Fuel ~
Basically....this is what a typical day fuel day looks like for me...a close friend told me once.....plastic is the key to clean eating. I think I believe him!
Suppliements/Ignite ~ Don't ask me why I have my flashlight in there!
BLAST OFF!
Classic round of the X! Core Synergistics to be subbed in for Chest and Back for phase I
Phase I
(3 weeks)
Core Synergistics/ Abs
Plyometrics
Shoulders and Arms / Abs
Yoga
Legs and Back/ Abs
Kenpo
Rest/Stretch
Recovery week
Phase II
(3 weeks)
Chest, Shoulders, Triceps /Abs
Plyomentrics
Back and Biceps / Abs
Yoga
Legs and Back / Abs
Kenpo
Rest/Stretch
Recovery week
Phase III
(4 weeks)
Chest and Back / Abs
Plyometrics
Arms and Shoulders / Abs
Yoga
Legs and Back / Abs
Kenpo
Rest/Stretch
Chest, Shoulders, Triceps Abs
Plyometrics
Back and Biceps / Abs
Yoga
Legs and Back / Abs
Kenpo
Rest/Stretch
(repeat)
******* Swimming, Yoga, and/ treadmill HIIT to be incorportated*******
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