Sunday, October 26, 2008

The Plan



Holy hotness - Jamie Eason rocks it!

Based on my swot analysis and my current physique - I have a clear understanding and focus of the areas for my next show and below is my plan of action for the next 8 weeks. I will re-evaluate after 4 weeks and see how I am progressing.


6 Day Lifting - Hypertrophy Emphasis:
  • Day 1: Heavy shoulders, light quad/glute workout - four shoulder exercises - 4 sets each, 6-8 reps, heavy; quads/glutes - 4-5 exercises, 15-20 reps
  • Day 2: Heavy back, light hamstring workout - four back exercises - 4 sets each, 6-8 reps, heavy; hamstrings - 4-5 exercises, 15-20 reps
  • Day 3: Heavy arms, light shoulders - four - five arm exercises - 4 sets each, 6-8 reps, heavy; shoulders - 4-5 exercises, 15-20 reps
  • Day 4: Plyometric leg workout; light chest workout - plyo legs will be 16 total exercises, fast paced focus on conditioning; chest 4-5 exercises, 15-20 reps
  • Day 5: Heavy shoulders; light arms - four shoulder exercises - 4 sets each, 6-8 reps, heavy; light arms - 4-5 exercises, 15-20 reps
  • Day 6: Heavy hams; light back - four ham exercises - 4 sets each, 6-8 reps, heavy; light back - 4-5 exercises, 15-20 reps
I will only do 2 short additional cardio workouts each week - which will be track workouts based on how my legs feel. The goal is conditioning of the legs - not adding more mass or decreasing fat - I might even add some with my food.

My food will emphasis pre and post workout meals and getting 6 meals a day. My macros will be 40% protein, 30-40% carbs, 20-30% fat and will shoot for around 1800-2000 calories a day. Whoa.


Tomorrow morning I will be BOMBING my shoulders - BOMBING them. I won't be doing the leg part of my workout tomorrow since I did such a hard leg workout today.

Rest and recovery will be key for me and biofeedback will also be very important - if I feel like I need a day off I will take it.
Hope you guys are all rocking it!

Thanks so much for all your support and comments along the way - I couldn't do it without you!
Jess

10 comments:

Kelly O said...

Work it Girl!! You are owning it!!
;-)
K

Evelyne said...

Sounds like a fantastic plan! Loved the pics of you and your hubby on vaca. You make such a beautiful couple.

Stef said...

Great Plan!!! I see many similarities with the plan I am doing....heavy shoulder/back, lighter/plyo with legs. Lots of food!

=)

Julie said...

You have a great plan and a great attitude - It's direct and to the point. No messing around. It's going to get the job done!

Krissa said...

Damn that is a heavy schedule. But I am sure it will get the job done. I know you will be busy but keep us up to date! :)

Power Authority said...

About time you decide to rock it!

Visionquester said...

Hey Jess... everything looks good. What is conditioning if it isn't to add mass or decrease fat???

I am confused.

~C.

Jessica said...

Fike,

I must thank you for stopping by after your 10 month hiatus. We need to have lunch! ASAP!

Thanks for the nod - this is just the plan at this point so I am completely willing to be flexible based on recovery, biofeedback, etc.

C (Visionquester) - the way I am looking at it is I will very short HIIT workouts for the purposes of keeping my glutes hips as lean as possible. The goal on the conditioning piece of it is to only do conditioning work on my legs. Ultimately I just want to make sure I don't add any mass to my legs (except for hammies) and keep the legs shapely without making them bigger. So that cardio will be leg focused.

Does that make sense? Talk to me? Let us all learn together. :)

Jess

Visionquester said...

Ok.. I see.. you mean the legs are just where you want them... so when you say conditioning... you mean something like "keeping" what you have intact. Got it..

I usually hear people refer to conditioning as fat loss, but I understand what you mean now.

Thanks,
~C.

Jessica said...

Love it girl...thanks for clarifying. :) Just blew up shoulders. BAM.

Jess