Stumped

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I haven’t written in a couple days because I have been stumped about what to write about and am currently not feeling excited about anything new. I have a lot coming up in the next few weeks and that stuff is currently pre-occupying my mind. I’m still lifting every other day, for some reason my immune systems seems to not be too happy with me right now when I workout two days in a row, so I’m taking it easy. I’m doing Kris Gethin’s workout plan still and I’m actually loving that. Yesterday was leg day.

The exercises consist of 4 sets. The first 2 are sets of 10, the third set is 10 reps then drop weight rest 10 seconds and do 20 reps, and the fourth set is 10 reps drop weight rest 10 seconds do 20 reps, break 20 seconds then 10 reps.

So the exercises were:

Lying Leg Curls

Smith Machine Feet Forward Squats

Leg Extension

Leg Press

Stationary Bike for 30 min.

Oye, on top of that, I came home and decided that my husband and I would rip up our deck, so more cardio!

I’m hoping if something comes up in this brain of mine, I will write about it! Until next time!

FINALLY! Fully Hydrated!

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I finallllly feel back to normal.  Yeeesh!  I will have to admit the break felt good and really had me focus more on nutrition.  I didn’t bring the camera today.  But had an awesome met con/leg day!

What is met con you may ask!  Met con stands for Metabolic Conditioning.  What is metabolic conditioning?  Metabolic Conditioning or metcon is a mix of work and rest that is done to get the desired effect.  I like to do this time to workout when I know I don’t have a lot of time to be in the gym.  You can do 20 min of metcon work and leave the gym a hot sweaty mess if you put the right amount of intensity.  HIIT (high intensity interval training) is a form of metcon.  Circuits are another form of metcon.  Today I did a FastPhysique metcon circuit where I did 6 exercises with lots of reps and timed myself to see how long it took me to do the circuit.  This time I only had to do it one round.  This is what I did and it took me 8 minutes to do it with just a 45lb barbell:

  • (15) strict overhead barbell presses
  • (20) upright rows
  • (25) front squats
  • (30) deadlifts
  • (35) overhead push presses
  • (40) barbell back squats

This was awesome!!!!  I actually did this as a warm-up for my leg day because I haven’t been in the gym in a while.  For the full FastPhysique program, this would be the whole workout, but I’d also be working out 6 days a week.  

The rest of my leg day consisted of:

  • 3×15 seated calf raises; 90lbs
  • Superset
    • 4×12 leg press; 180lbs
    • 4×15 sumo goblet squats; 27.5lb dumbell
  • 2×12 Lying Leg Press; 78lbs/ DROPSETS 2X12; 78lbs/58lbs (my feet felt like lead walking up the stairs after this)
  • 12 min cool down on the bike; 2 miles 
  • 10 min Aaptiv stretching

Click here if you would like to read more information regardin metabolic conditioning from an article from Men’s Fitness.

Leg Day Collage

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Trying something new?  Here’s a great set of exercises to do for an effective leg day!

Squats!  

Keep your back tall, do not hunch over.  These can be done with a bar on your back or with dumbbells at your side.

Around the World 

Again these are a new favorite for how many areas get hit doing these!  They work your legs and your core!

Deadlifts 

These can be done with dumbbells, like I am doing above, or with a bar.  To get more of a hamstring stretch keep your legs straight with a slight bend in your knees.

Have fun!