Wednesday, March 21, 2007

The 300 Workout For Women

I've posted a few times on the 300 Workout (here, here, and here). Tonight I put my most fit female client through a variation of the 300 Workout. Please keep in mind that she has been training with me for more than 2 1/2 years, doing almost exclusively compound movements (squats, clean and presses, rows, bench press, pull ups, dips, and so on). Her bodyfat has been under 18% at a couple of points and currently is around 21% or so. She is 5' 4" tall, 140 lbs, 30 years old.

This is what she did tonight:

Squats x 50 at 70 lbs (ass to floor)
One Arm DB Snatch x 50 each arm at 15 lbs
Push Ups x 50 (male push ups, not the female version)
Sumo Deadlifts x 50 at 75 lbs
Pull Ups x 50 (at 80 lb offset)
Ab Waves x 50

300 total reps in 44:03 minutes

She had to break up several of the sets into smaller units, but took very little rest. Some of the time was wasted in setting up exercises and moving to other areas of the floor, although I'm sure she didn't mind the rest. The squats were a little light, I think, since she regularly does both high reps and heavy weights.

I don't think I have any other female clients who could this workout, so it was fun to put her through this. She loves to work hard so, although she was fatigued, she didn't mind the intensity.


4 comments:

Anonymous said...

Hmmm, I'm particularly glad that I told you not to use my name since you POSTED MY WEIGHT ON THE INTERNET!!!
-me :)

WH said...

Sorry about that. But you should be proud of your strength and fitness.

;)

Anonymous said...

I am happy to see "REAL" woman who are not afraid to lift and be fit. I am going to be putting myself through a similar workout in the next couple of months. Also, what i would say is that as females we tend to look to much and worry to much about our weight. I know that you are aware that muscle weights more than fat...and just because you weight 140 does not mean it looks like a big fat butter ball. I am sure you look very fit. Another thing, I am 5ft 10 and I weight 180 but I am at 18% body fat so I don't just look at my weight and say oh my goodness I am 180...you need to focus more on body comp...how much you work out ...and finally how do you feel. A lot of people dont even think i weight 180 but thats because of my composition. Anyway...congrats on the workout.

KC

Angelena said...

Nice post! yesterday i found another great video post about womenfitness. Here is the link
Women Workout