Monday, September 6, 2010

New beginning

Hi again!









Here is my blog again. This time I will write it in English.
I call this blog a new beginning. In the meantime, I had no longer motivation for training. Now, in September, everything is new. In July I started to train seriously again and I received new plans and schedule from my coach - Indrek Otsus.


My achievements so far:

- Estonian 3x champion in BodyFitness in category -163cm (years 2007, 2008, 2009)
- Estonian Cup BodyFitness absolute Cup 2008
- 2008 World Championships semifinalist, 14th place in BodyFitness (-158cm)
- 2008 World Cup finalist, 6th place in BodyFitness (-163cm)

Santa Susanna - 2008 MM








Purpose: The plan is to compete again in Fall 2011, when there are the World Championships in Estonia. I would like to see progress and that the workout and diet go as planned.
My weight – the plan is to keep the weight in the range of 48 to 49 kg. So far that has gone as planned (weekly average).
Age: 28
Height: 152 cm, sometimes measured 151cm
Exercise and fitness plan:
The plan is divided into 3
- Back, hamstring, triceps, abs
- Shoulder, biceps, chest, abs
- Legs - quads, calves, absIn focus are currently shoulders and back. The leg workout I have once a week. At the moment I train in gym four times a week.
I use 3 different workouts:
- Low repetitions (5-7)
- High repetitions (13-15)
- Supersets (8-9/8-9)Gym – on free days I have cardio workout (bike – usually I do it inside – or when the weather is beautiful then outside rollerblading). The plan is also start with swimming trainings (as cardio).
Nutrition: main carbohydrates I get in the morning from porridge and after my gym training from recovery drink. Later I eat less carbohydrate and the focus is more on fat and protein.
Supplements: Thanks to the sponsorship of the manufacturer Olimp I can use their products.
Currently I use:
- BCAA Xplode Powder
- Vita-Min Multiple Sports
- Extreme AAKG (Arginine alpha ketoglutarate) - at the moment, unfortunately, is not marketed in Estonia
- Protein bars - Matrix Pro 32
- Whey Pro Matrix - at the moment, unfortunately, is not yet marketed in Estonia
Soon I plan to introduce more products from Olimp. I plan to write here about my trainings and nutrition. I hope you train good and make healthy food choices and I hope you also post here - http://forums.fitness.ee/index.php?showtopic=30804 your own progress with photos. If you need / have interest for personal lesson then please feel free to contact me.
:)