Manon Roy, CEP

I have applied all the information of I.A.R.T. to my schedule since last May 2002. I have lost a total of 16 pounds and gain 6 pounds of lean muscle tissue. I start all my workouts with a warm up of 5-8 minutes of cardio exercise and then perform a warm up of each muscle involved in my training for that day. I usually warm up until I have a slight pumped sensation. My warm up still depends on my muscles' rate of fatigue, fast twitch vs. slow twitch. I train 3 to 4 different exercises for each body part every 6 to 8 days. I also change the variety of my exercise every second to third workout, mainly to hit different angles of the muscle and sustain motivation. I train 2 body parts per workout; chest and back, biceps and triceps, shoulders and calves and then legs. I train with a partner in the following manner: I perform one set of chest exercise and then move to a set for back and then to the original chest exercise and then over to the back exercise again. I then move on to the next chest exercise and back exercise and perform the same superset method. I have found great results this way and find that my workout doesn't last as long. Finally, I am extremely strong for my aerobic exercise and I am now training for my second marathon and for multiple triathlons and adventure races for Summer 2003.

My nutrition is very important in my lifestyle. I consume a diet of 40% protein (tuna, fish, tofu, chicken, protein powder, cottage cheese, eggs white salmon etc., 40% carbohydrate (green vegetable [broccoli, green been, Brussels sprout, asparagus, celery, cucumber, lettuce], fruit [green apple, orange, berries, banana], oatmeal, yams, brown rice, fat free plain yogurt), and 20% essential fat (flax seed oil, 1 egg yolk, peanuts, and nuts) at every meal. I also make sure to take my vitamin b, e, c, calcium magnesium, glucosomine and iron. Lastly, I try to drink a minimum of 3 liters of water a day.

Here is an example of my training schedule

DAY 1
CHEST set reps cadence TUT
Push up 2 10-15 3/4 70-105

Incline dumbbell 2 10-15 3/4 70-105

Flat bench dumbbell 2 10-15 3/4 70-105

Cable fly 2 10-15 3/4 70-105

BACK set reps cadence TUT
Wide grip chin up 2 10-15 3/4 70-105

Seated cable row 2 10-15 3/4 70-105

Lateral pull down 2 10-15 3/4 70-105

Low extension 2 10-15 3/4 70-105

DAY 2
BICEPS
Preacher curl 2 10-15 3/4 70-105

Chin up 2 10-15 3/4 70-105

Dumbbell curl 2 10-15 3/4 70-105

TRICEPS
Dips 2 10-15 3/4 70-105

Push up 2 10-15 3/4 70-105

Dumbbell triceps ext. 2 10-15 3/4 70-105

DAY 3
SHOULDERS
Front dumb. Raise 2 10-15 3/4 70-105

Lateral dumb. Raise 2 10-15 3/4 70-105

Bent over dumb.Raise 2 10-15 3/4 70-105

Shoulder press 2 10-15 3/4 70-105

CALVES
Seated calves raise 2 10-15 3/4 70-105

Standing calve raise 2 10-15 3/4 70-105

Leg press 2 10-15 3/4 70-105

DAY 4
LEGS
Squats 2 10-15 3/4 70-105

Leg press 2 10-15 3/4 70-105

Leg extension 2 10-15 3/4 70-105

Leg curl 2 10-15 3/4 70-105

Lunges 2 20-30 2/2 --------

Thigh ext. & flexion 3 20-30 2/2 --------

ABS every day

I alternate my program by changing exercises, angles and free weights vs. machine in order to provide new stimulus and potentially more growth. My repetitions are slow and controlled to failure until my performance fails or the weight becomes too heavy to lift properly. I then decrease the weight and then perform my exercises to muscular failure. My effort usually is from 95% to 100%, and I often take one day off between weight training.

I am extremely satisfied with my training sessions and schedule. It is feasible for my work schedule and lifestyle. I am still gaining great amounts of strength and muscle mass. I am extremely pleased with the I.A.R.T. certification and where the information has taken me in my training.