PVR Boot Camp–Week 1

Good Morning!

As you know, I’m going to Puerto Vallarta (PVR) at the end of August…exactly 8 weeks from today. The cast of characters for this trip will be Diva, Chesty, Red and JS. We’ll be there for 6 days…and that’s a long time to live in bathing suits. So…Chesty and I have decided to run another (more intense) boot camp. Our cycling season officially starts next week with the Peach Pedal, so it’s time to get 100% serious again.

Week 1 (03JUL-09JUL)

*Set personal cardio goal (either total minutes or total days) 300 min. total cardio for Week 1
*Set personal H2O/veggie and/or fruit goal 96 oz of H20 daily/6 fruit-veggie servings
*Choose a reward for end of Week 1 ($20 max)  Book: The Cyclist’s Food Guide by Nancy Clark

Weight Training program for Week 1. Since I’ve never fully committed to a regular weight training program , Chesty put together a beginner friendly version. I know it starts out light, but everything will gradually get more intense. Several people have promised that I will be hooked by the end of boot camp. I truly hope so…

LEGS/GLUTES
Lunges (barbells/freeweights): 4 sets
5 lb weight each arm
8 lunges each leg (16 total per set)
seated leg curl (machine): 4 sets

Lightest weight
1st set 18 reps
2nd set 15 reps
3rd set 12 reps
4th set 8 reps 

Seated Leg Press (machine): 4 sets
20 lbs each side
reps 18, 15, 12, 8 

Roman dead lift (barbells/free weights): 4 sets
1st set 5lb weights each arm, 18 reps
2nd set 5lb weights each arm, 15 reps
3rd set 10lb weights each arm, 12 reps
4th set 10lb weights each arm, 8 reps 

Hip abductor (machine): 4 sets
25-40 lbs
reps, 18, 15, 12, 8 

Lying leg curl (machine): 4 sets
Lightest weight
Reps, 18, 15, 12, 8 

Calves/Shoulders 
Standing calf raise (barbell/free weights): 4 sets
1st set 5lb weights each arm, 18 reps
2nd set 5lb weights each arm, 15 reps
3rd set 10lb weights each arm, 12 reps
4th set 10lb weights each arm, 8 reps 

Seated calf press (machine): 4 sets, use leg press machine
20 lbs each side
reps 18, 15, 12, 8 

Seated shoulder press (barbell/free weight): 4 sets
1st set 5lb weights each arm, 18 reps
2nd set 5lb weights each arm, 15 reps
3rd set 10lb weights each arm, 12 reps
4th set 10lb weights each arm, 8 reps 

Front raise (barbell/free weight): 4 sets
1st set 5lb weights each arm, 18 reps
2nd set 5lb weights each arm, 15 reps
3rd set 5lb weights each arm, 12 reps
4th set 5lb weights each arm, 8 reps 

 Lateral raise (machine): 4 sets
Lightest weight
Reps, 18, 15, 12, 8 

Biceps/Back 
Seated row (machine): 4 sets
Lightest weight
Reps, 18, 15, 12, 8 

Cable Front pulldown (machine): 4 sets
Lightest weight
Reps, 18, 15, 12, 8 

Bicep curl (barbell/free weight): 4 sets
1st set 5lb weights each arm, 18 reps
2nd set 5lb weights each arm, 15 reps
3rd set 5lb weights each arm, 12 reps
4th set 5lb weights each arm, 8 reps 

Preacher curl (machine):
Lightest weight
Reps, 18, 15, 12, 8 

Triceps/Chest 
Tricep extension: 4 sets
1st set 5lb weight, 18 reps
2nd set 5lb weight, 15 reps
3rd set 10lb weight12 reps
4th set 10lb weight, 8 reps 

Bench dip: 4 sets
4 reps each set 

pushups: 4 sets
4 reps each set 

Chest press (machine):
Lightest weight
Reps, 18, 15, 12, 8

So…there you have Week 1. Lynn is joining us in boot camp. If anyone else plans to participate, leave a note with your first week goals/reward. Misery loves company.

Hope everyone is having a greakt holiday weekend!

-C