Pam Rockenfeller

Training Philosophy

Since I’ve had so many injuries in the past from pushing too hard too fast, I decided to take an approach that would lend itself to less injury. I decided to split up the muscle groups such that I would engage them 3 times each in approximately a 2 week period. I also decided to use primarily Hoist machines and cables for most of my exercises when I first started out. My training schedule looked like this:

Day 1 – Chest and Biceps

Day 2 – Back and Triceps

Day 3 – Legs

Day 4 – Rest

Day 5 – Shoulders and Abdominal/Core

Day 6 – Repeat Day 1

Day 7 – Repeat Day 2 and so on…

Since I had a lot of bodyfat to lose I did cardiovascular exercise daily building up from 30 minutes per day to typically 1 hour per day. Usually I would put at least 3 sessions of 30 minute High Intensity Interval Training into my cardio regime per week. My cardiovascular exercise options involved the Stepmill, Treadmill, and Stationary Bicycle. The Stepmill was my primary means of cardiovascular exercise as I knew it gave me the best workout compared to all of the rest. If you would like details of exactly what exercises/weights/reps I did throughout the challenge, please send me a note!