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Jacquelyn Kay
Age: 26
Height: 5ft 1"
Resides:
Virginia Beach, Virginia
Occupation:
Personal Trainer
Weight: 109
pounds
Favorite
Bodypart: Abs
Personal Trainer Diet & Nutrition
I stay pretty lean year round. I make sure to eat every
three hours. I get most of my protein through fish, chicken, egg whites and
shakes.
I eat lots of greens and berries and my other
carbohydrates consist of yams, brown rice and oats! The biggest thing that
changes for me when prepping for an upcoming event is cardio. Because I keep my
diet fairly consist on and off-season, cardio is what scares away the extra body
fat!
Typical Daily Diet:
Breakfast: Egg whites, not only are they easy to prepare but are high in
protein and cholesterol free.
Mid Morning: Meal Replacement Shake
Lunch: Chicken Breat (without skin), 1 medium sized baked potato with
asparagus or broccoli. 2 Tablespoons of Weight Watchers Mushroom Sauce
Mid Afternoon: Same as Mid Morning
Dinner: Baked or Grilled Fish with green veggies, baked potato or sweet
potato
Supper: Casien Protein Shake or Dry Curd Cottage Cheese with Rice Cakes
Water: 6 Full glasses daily
My Favorite Healthy Dessert:
They sell this ice cream that is made of coconut milk,
it is called Coconut Bliss.
It is a HEALTHY fat! And because I follow 99% Paleo,
this falls into my diet category! So I can even eat it while I am dieting for a
show, I love it! That might not be the case for everyone, but at least test it
out for a cheat night....
It is sweetened with agave, which is all natural. That
is it, no other ingredients! LOVE it!!!
WEIGHTS
I lift and do cardio five times a week. If I have an
event getting close I try to do six days of cardio. When I train for Women's Tri
Fitness my training intensity goes way up!! I lift hard but I also work on plyos
as well as sprint workouts. It pushes me to my limits!
My Routine
MONDAY
DELTS
SIDE DB LATERALS
UPRIGHT ROWS
ONE ARM DB LATERALS W/ CABLES
SEATED DB PRESS
BENT OVER LATERAL RAISES
MACHINE REAR DELT FLYES
BICEPS
HIGH CABLE SINGLE ARM CURL
INCLINE DB CURLS
DB CONCENTRATION CURL
DB HAMMER CURLS
TUESDAY
HAMSTRINGS
LYING LEG CURLS
STIFF LEGGED PARTIAL DEADLIFTS
STANDING LEG CURLS
DB LUNGES (PRESS WITH HEELS)
SEATED LEG CURLS
WEIGHTED STEP UPS OR BUTT BLASTER / 3 SETS OF 30 TO EACH LEG
CALVES (4 SETS OF 15)
LEG PRESS / CALF (TOES IN)
LEG PRESS / CALF (TOES IN)
STANDING CALF RAISES (TOES FORWARD)
LOWER ABS
HANGING LEG RAISES
HIP RAISES
WEIGHTED FROG KICKS
3 SETS OF 25 ON ABOVE
WEDNESDAY
BACK
MACHINE ASSISTED WIDE GRIP PULL-UPS TO FRONT
MACHINE ASSISTED CLOSE GRIP PULL-UPS (REVERSE GRIP)
MACHINE ASSISTED NEUTRAL GRIP PULL-UPS OR PULLDOWNS USING V-BAR
ONE ARM DB ROWS OR SEATED CABLE ROWS
STIFF ARM PULLDOWNS WITH ROPE
TRICEPS
ROPE PRESSDOWNS
SEATED OVERHEAD DB TRICEPS EXTENSIONS
STRAIGHT BAR PRESSDOWNS
TRICEPS DIPS ON BENCH
THURSDAY
QUADS
LEG EXTENSIONS (TOES OUT)
BARBELL SQUATS (MEDIUM STANCE)
BARBELL SQUATS (WIDE STANCE)
LEG PRESSES (FEET & KNEES TOGETHER)
WALKING LUNGES
LEG EXTENSIONS (TOES STRAIGHT)
INNER/OUTER THIGHS
ABDUCTOR MACHINE
ADDUCTOR MACHINE
SUPERSET THE ABOVE / 3 SETS OF 25 REPS
CALVES
SEATED CALF RAISES / 4 SETS OF 50
FRIDAY
CHEST
INCLINE DB BENCH PRESS
INCLINE DB FLYES (PALMS FACING FORWARD)
FLAT DB BENCH PRESS
MACHINE ASSISTED DIPS (CHIN DOWN / ELBOWS FLARED)
LOW PULLEY CABLE CROSSOVERS
TRAPS
SHOULDER SHRUGS WITH BARBELL
DB SHRUGS
MID / UPPER ABS
45 DEGREE INCLINE SITUPS
WEIGHTED CRUNCHES
HIGH CABLE ROPE AB PRESSDOWNS
3 SETS OF 25 ON ABOVE
Good luck everyone
with the SixPackNow Program
Jacquelyn
Recent Abs of the Month:
Tiffany,
Lynn,
Annie, Jo,
Kimberley,
Laura,
Shannon,
Danni, Alanna,
Christina,
Tiffany,
Monica, Michaele,
Karyn Brantley,
Allison Black, Shawn
Rene,
Yenny Polanco,
Susan,
Rosanne Clemente,
Mary-Jo,
Michelle Mayberry,
Allison Ethier,
Diana Chaloux,
Denise Rose,
Norah Josephsen,
Julie-Ann,
Malinda Layman,
Shrell Brown,
Mary Cocoltchos, Natasha Bacheyie,
Jenn Smith,
Tara Gooch
All Previous Abs of the Month 
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