My Training Regimen Pre-Contest
-Monday: Chest / light Tris / Abs , Spin 6 pm ( Equinox 63rd and Lexington, NYC)
-Tuesday: Back / Light Bis / Calves
-Wednesday: Hamstrings / Glutes / Abs
-Thursday: Shoulders / Calves , Spin 6:30 am ( Equinox 44th and Lexington, NYC )
-Friday: Arms, abs
-Saturday: Legs ( Quads ONLY ) , Calves
-Sunday: OFF ( Cardio, Pilates, Stretching, Dance class… anything but lifting weights )
During the off-season I only do about 3-4 hours of cardio / week consisting of light walking, stepmill or spinning.
Competition Cardio: I will do as much as I need to but don’t like to exceed 2 hours. I start with 1 hour a day and then add accordingly. The hardest cardio I do are my 2-3 Spin Classes which I teach / week and the rest is walking on a treadmill at 3.2 , 5% incline or Stepmill level 5. I don’t go crazy on cardio as it just makes you hungry and burns muscle.
-I also do abs or calves every other day when getting ready for a competition.
Click here to read ULTIMATE ARMS with Colette - Article , 2004
Chest/Back Width: 42 inches
Waist: 27 inches
Thighs: 24 inches
Biceps: 15 inches
Calves: 14 inches
For the off season: add a good inch to the above measurements
Off season weight: 175 lbs.
Contest Weight: 145 lbs
Considering the NY PRO – 2014. It will be 10 years since I turned pro so what a way to come back and celebrate.
WOULD YOU LIKE TO TRAIN with ME?
I offer Personal Training 1:1 sessions training with me at Complete Body and Spa (NYC) Please email me for details.
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