“The Jenn” It’s the end of the “Snow Bird” season here in South Florida. I am a freelance hair and makeup artist. I’ve been doing this for over 30 years. I am also a personal trainer and an online coach. I work six days a week. Monday through Friday I go from 6 am till 9-9: 30 pm. I’m also a wife and Mom. My kids are almost 27,23,12 and 8. Two I gave birth to, two I didn’t but they’re my kids. So, I’m blessed and busy. I draw up my training programs the week prior but I adjust them as I go because I often have scheduling conflicts and things usually get moved around. Training is and always will be a top priority for me but family always comes first and making sure my businesses are running is a part of that. But, I get it in. Here’s how this week went: Tampa, FL June 1&2 4 WEEKS OUT Current weight: 185lbs (height: 5'2") SQUAT MEET PR: 424 LBS GOAL: 405 BENCH MEET PR: 275 LBS GOAL: 245 DEADLIFT MEET PR: 435 LBS GOAL: 405 TOTAL: 1,134 GOAL: 1,055
- 05.05.19 SUN: REST
- 05.06.19 MON: LOWER BODY MAX EFFORT
- 05.07.19 TUE: REST
- 05.08.19 WED: UPPER BODY DYNAMIC EFFORT
- 05.09.19 THUR: REST
- 05.10.19 FRI: LOWER BODY DYNAMIC EFFORT
- 05.11.19 SAT: UPPER BODY MAX EFFORT
- 05.12.19 SUN: REST
CLOSE GRIP SPOTO PRESS: 4x6x135 (50%) STANDING DB PRESS: 4x12x30’s CHEST SUPPORTED T BAR ROWS: 4x10x2 plates ABS: SKYJACKS: 3x5 YOGA/STRETCH: 10 min 05.10.19 FRI: LOWER BODY DYNAMIC EFFORT TISSUE PREP/WARM-UP: ROLL: LOW BACK, QUADS, IT BANDS, HIPS MACHINE ADDUCTORS AND ABDUCTOR: 75 reps each SUPERSET: CALVES & TIBIALIS RAISES REVERSE HYPER MACHINE: 75reps BANDED SPEED SQUATS: 45 to 60 seconds between sets. Back off on weight when speed slows down. 1x10xbar 1x5x95 1x3x135 1x3x185 10x2x215 (50%) DEFICIT BARBELL STIFF LEG DEADLIFT: toes elevated 5x5x215 (50%) Slow eccentric. Speedy concentric DB SISSY SQUATS: heals elevated 4x10-15x 75lb DB BANDED REVERSE HYPER STATIC HOLDS : 2x30 to 60 seconds POOL REHAB: YOGA/STRETCHING: 15min 05.11.19 SAT: UPPER BODY MAX EFFORT TISSUE PREP/WARM-UP: ROLL: BACK, SHOULDERS, SERRATUS SEATED CABLE WIDE GRIP: “REVERSE SHRUG” AND PULLS PAUSED BENCH PRESS: The goal: To exert as much possible effort (MAXIMUM), while still maintaining form. The last rep should leave you absolutely spent. You can take some time in between sets. 3 to 6 minutes. Take time setting up each rep. Go to failure. 1x15x50% 135lbs 1x3x70% 185lbs 1x2x80% 225lbs 4x1x 87.5% 240lbs REVERSE GRIP PRESS: 5x5x50% 135lbs BARBELL CAGE MILITARY PRESSES: 4x6x95lbs
