Ready for the Rest Day

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My body is ready for the rest day tomorrow! One more week of this 2nd group of exercises starts on Weds! Excited to move on to the 3rd group! I was not able to even start the third section the last time I did Fastphysique because I hurt my shoulder. This time I’ve taken better precautions. I’ve been keeping the calories constant whereas last time I was dropping calories which I feel could be partially why I hurt myself.

I’m very excited for this program which is what keeps me motivated to wake up early everyday. I’m seeing some awesome physical changes and I’m feeling stronger! My endurance has also increased. Today was sprinting day. Mentally I was all ready to stop in the middle but I kept pushing!

Today coinsisted of sprinting intervals 90 sec sprint;60 sec walk 10 times!!! By 6 I was ready to stop. But instead of stopping I lowered the speeding for my sprints and continued on. They still felt intense though! What I love about this program is all the customizing I can do to adjust it to me! Can’t wait for Weds!!

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Caps on Caps on Caps- Shoulder Day!

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Favorite day of the week!!!  Boulder Shoulder day!  Today’s workout was amazzzzzing.  I loved every single exercise and felt like I got an amazing pump!

  • 10 min HIIT- Elliptical (actually felt a bicep pump from this)
  • Barbell Overhead Push Presses
    • 1×12 (75); 1×9 (85); 1×6 (95); 1×3 (105); 1×12 (75)
  • Triset Circuit (not in the video)
    • 4×10 Dumbbell Arnold Press – 20lb DBs
    • 4×10 Plate Raises- 45lbs
    • 4×10 Dumbbell reardelt raises- 20lb DBs
  • 5 min Burnout:
    • 4 drop sets of Side Lateral Raises- 20lb DBs & 10lb DBs

Love Love Loved this!  Felt awesome and I feel like I finally I have the look I’ve been wanting!  Enjoy!

Sprints

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Ugh…just the title of this alone makes me want to runaway… walk away really fast… Running has never been a strong suit of mine. Since I was little I was never able to run for long distances without thinking I might die. It’s still the same…but I know mentally I’m not going to die. I know when to push myself and what I’m capable of. This is the hardest part about sprinting. When sprinting you want to give it your all! My mental issue with this when I was growing up and doing sprints on a soccer team or in gym class was that I was never able to catch my breath in between each sprint…because cmon..sprints are like wine…you can’t just have one.. lol!!! (BALANCE). As an adult, not on a sports team, I can build my endurance at my own pace and believe me, it has come a longggggggg way. I can take as long of a break as I feel I need and try to shorten it the next time. Not every goal is ‘how fast can I run’…. sometimes you need to have other goals like ‘how short of a break can I take so I can do that sprint again’.

Today consisted of six 40 second sprints (7mph-9mph on the treadmill) and 1 min 20 seconds of walking at 2.6mph in between each one.

This felt great!!!! I went around 2 miles in 30 min and at the end I even threw in jogging intervals 1 min at 5.5mph and 1 min walking for about 3 times. I felt Awesome!

Tomorrow is leg day. Doing front squats again and I feel like my form will be spot on! I’m going to stick to the weight I did last week to make sure I’m good.

Get your sprint on!!

Chest Killer

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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!

Another Leg Day! Another Video!

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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

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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!

Shoulder Day! Favorite Day!

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This was one of the toughest shoulder days I’ve had in a very long time.  Not sure if it’s because I haven’t been really eating the kind of diet I should be or because this was just intense.  I’m going to say both.  I am not perfect, I like food, I like to drink and I like to lift.  They don’t all really go together, but I’m going to my best to make it work!

Today’s’ workout consisted of:

  • 10 min HIIT hill sprints on the treadmill
  • 5 sets of strict barbell presses
    • 65 lbs x 12
    • 75 lbs x 6 (was supposed to be 9, but couldn’t do it)
    • 75 lbs x 6
    • 85 lbs x 3
    • 65 lbs x 10 (was supposed to be 12 again, but couldn’t get it)
  • 3 sets of the following using a 20 lb dumbbell (was supposed to be 4 sets, but couldn’t quite get that yet)
    • (10) Push Press with partial push press every rep
    • (10) Front Raise alternating to rear delt flies
    • (6) dips
  • 5 min burnout of Military Push ups (I was so burnout, I was on my knees)

So as you can see, I am not perfect.  I get exhausted.  I know I’m finishing up the first work of FastPhysique (again), but I can only go up from here!  Enjoy a short video of some of what I did.