Chest Killer

Standard

I don’t like push ups. I do them as a warm up for chest day, part of this tri-circuit and a burn out in this workout out, totaling around 116 push ups through out this workout. But I don’t like them!  I do them anyways because it’s going to make me better.  Granted, I’m not always doing push ups on my toes, I do what I can.  It doesn’t make the chest workout any less effective.

Today’s workout:

  • 10 min HIIT Incline Walking
  • Incline Barbell Bench Press (12, 9, 6, 3, 12; increasing weight as I go and then back to initial weight)
  • Tri set
    • 4 sets x 10 flat bench db flies
    • 4 sets x 10 close grip push ups
    • 4 sets x 10 overhead rope extensions
  • 5 min burnout- push ups

This was intense and awesome all at the same time!  I will be sore tomorrow!

Advertisements

Another Leg Day! Another Video!

Standard

We all know leg day can really suck. Probably one of the hardest muscle groups to work because most of the time it’s not just your legs your working. Legs are the primary focus, but it’s always a full body workout! Front squats today were interesting, I definitely need to consult with someone to make sure I’m using correct form. It’s so hard to tell and there are so many ways to hold the bar with the front squat. Today I tried both ways. In the video you’ll see me holding with the bar across my chest and not video’d I was holding the bar with my hands (almost like I’m about to overhead press it). I will get some help on Thursday and Saturday and will utilize what I’m going to learn next Weds.

As for the rest of the workout….. talk about doing everything I hate. Bench step ups… walking lunges….and plyo lunges…. EW! BUT I can’t get better if I don’t working on things that are not comfortable. I did it, I got through it and I did all 4 sets that I was supposed to do! SO WIN! Endurance is making a come back! Here’s what I did:

  • 10 min Stair HIIT – 1 min intervals- fast/slow
  • Barbell Front Squats
    • 5 sets; 12, 9, 6, 3, 12 (changing weight each set)
  • Tri Set
    • Bench Step up
      • 10 each leg (15 lb DB each hand)
    • Walking Lunges
      • 10 each leg (15 lb DB each hand)
    • Plyo Lunges
      • 10 each leg no weight
  • 5 min burn out Jump Squats
    • 2×15; 2×12; 1×10; 1×12

Enjoy all the colors of the leg day!

One Third Down

Standard

Yes! 1/3 of Fastphysique is almost done! I already made it this far the first try and I am planning on making it to the end this time!!! Today was Apple Bottom day aka legs. I am very excited that I was able to get through 4 sets of the triset, but decided to not do the burn out at the end 😦 but that’s okay! Instead I decided to come home and stretch a bit.

Leg day takes a toll on my hammies and if I don’t stretch them out after leg day, I won’t be walking very easily the next couple of days. So in my video below you’ll see my first And third sets of squats (135lbs and then 165 lbs) and then a small stretching routine to hit what I need.

Enjoy!

Favorite Back Work Out: Lat Pulldowns

Standard

Lat Pulldowns are an amazing back workout!  There are so many different variations that can be done and you don’t need a lat pulldown machine like I am using below.  Even though it’s one of the most frequently seen cable machines, you can also do the same motion if you have a full double cable pulley system or if you have bands.  In the  video below I’m doing two different variations of lat pulldowns: Reverse Close Grip and Neutral Grip.  I usually do another variation as well, Wide Grip, but the routine I did today didn’t include them.

Things to remember when doing any variations of lat pulldowns:

  • You want to start your set by trying not to move your whole body when pulling down, you want to focus as strictly on your lats as you can.
  • The stretch at the top is a great way to utilize the muscle to it’s full potential.
  • As you do more sets, you may find yourself rocking a little, which is fine, but try to keep as much of your lats into it as possible.

Before I went to Florida, I mentioned doing either a Powerlifting training program or FastPhysique again, BUT change of plans!  I will be traveling again in about 4 weeks, so I found a program on Bodybuilding.com that is a 4 week shred.  I’m going to be doing Kris Gethin’s 4weeks to Shred!  

I’m excited about this program.  It consists of about a half hour of lifting and then 30 mintutes of steady state cardio.  This morning was back day, here’s the routine!

  • Reverse Close Grip Pulldown (see video below)
    • 3 x 5/5;10/5;10;15 (drop sets)
  • Neutral Grip Pulldown (see video below)
    • 3 x 5/5;10/5;10;15 (drop sets)
  • Machine Row
    • 3 x 5/5;10/5;10;15 (drop sets)
  • T-Bar Row
    • 3 x 5/5;10/5;10;15 (drop sets)
  • Preacher Curl
    • 3 x 5/5;10/5;10;15 (drop sets)
  • 20 minutes of Stairs
  • 45 minute walk at lunch

Enjoy!!!  Tomorrow is Delta and Triceps!

Circuit Training Day with SheFit Ultimate Sports Bra!

Standard

Around 2 or 3 weeks ago, I went to my sister in law’s (Emma) company for a SheFit bra party.  If you’ve never heard of SheFit, it’s currently a sports bra focused company.  They have two different kind of sport bras, one is the Ultimate and the other is called a Lounge bra.  Going into the presentation, I had no expectations of buying one.  I really had no idea what to expect, I usually see Velcro and think “Hell no” because I assume it just doesn’t last and won’t be sturdy enough.  But I was willing to go to a party and try them on for free.  At the party, the owner of the company was there, Sara, and she explained why she created the bra and how it works.  She had a good reason to create it and it seemed easy enough to put on.  So Emma and I tried on a bra over our shirts that we thought would and wow!

Screenshot_20170623-173727Even though I had a shirt and another bra on, I knew there was something different about this sports bra.  So we went to the bathroom to really try them on because now I’m hooked!  HOLY COW!   This sports bra legit holds everything in place better than anything I’ve ever tried on.  It’s as customize-able as you can make a sports bra!   You buy your size based on the sizing chart and then you can adjust the rib cage band and the straps!!!  So now I’m hooked and I had to buy one.

Less than a week later, I get the bag in the mail and am all excited to try it on to find they sent me the Lounge bra on accident 😦 .  I left it in the bag, called the number on the receipt and they happily excepted their mistake and mailed me the correct sports bra right away and told me I could keep the Lounge bra!  SCORE!  Once I received the correct one in the mail, I didn’t want to try it out until I knew I was going to have a workout where I’d be doing a lot of jumping.  TODAY IS THE DAY!  It was fantastic!

PhotoGrid_1499886607670

Check out my workout below!  Check out SheFit.com today to get your sports bra!  I will probably be getting another one soon!

 

I’m Back!!! Shoulder Attack!

Standard

Today was one of my favorite days! Shoulder Day!  I started off with the same warm-up I mentioned before and did it even faster than last time! 7min42sec!  I dropped 20 seconds! Score!  So for my actual shoulder workout this is what I did:

  • Seated Shoulder Press
    • 4×10-12 pyramiding the weight up (25-30lbs)
  • Reverse Pec Dec
    • 4×12 constant weight
  • Triple Set! 3×12
    • Dropset- Plate Raises: 45lbs to 25lbs
    • Dumbbell Side Lateral Raises
    • Dumbbell Rear Delt Raises
  • Rear Delt Band Work (not in video)

ENJOY!