In a few weeks, it will be officially spring. This is why I'm starting a new phase in my workout: Lose as much weight as possible (in a healthy way). My goal is to lose an extra 5 lbs. I still want good muscle to cushion the cardio movements, but I'll be on a super-restricted diet from now on for at least 1.5 months.So then I have a month to get my body into hyper-mode, which means that when I start giving myself more calories and carbs, my body will be a trained machine to output several miles or fast sprints if need be. I'm very excited for this phase, because honestly it will take the most concentration and planning.
My diet will consist of:
Breakfast 6am:
2 whole eggs, maybe with greens or kale and some sort of spice (pico de gallo, sriracha, pepper, etc)
Snack 1 9am:
2/3 cup Oatmeal
Handful of Mixed Nuts
Lunch 11am:
4-5 oz boneless, skinless chicken
3/4 cup brown rice
Steamed Veggies
Snack 2 2pm:
Salad
Snack 3 (pre-workout) 5pm:
Protein shake or handful of Granola (whichever is available to me)
Dinner 7pm:
6 ozTilapia
Steamed Veggies, or Asparagus, or whatever other vegetable I have fresh
Todays Workout
Cardio: split of 15 minutes warm up on elliptical before workout, 10 minute jog on treadmill after workout
*Note* My goal for this new phase isn't necessarily to gain mileage or speed, but rather give my body the optimum ability to shred fat.
Workout: Back
Astrofit Method, 2 circuit supersets
10 reps Assisted pullups
10 reps Long Pull
10 reps Pull Downs
10 reps Rear Pull Downs
10 reps Bar Rows
10 reps Shrugs
10 reps Hyperextension
Other:
Ab Crunches on a ball until failure
Standing Oblique twists with a band (I love how recuperative bands are)
Body Stretch
A song that pumped me up:
http://youtu.be/7Nr33m1zXVE
Thursday, February 28, 2013
Wednesday, February 13, 2013
Wednesday, February 13, 2013
Sounds like this week I won't get much of a chance to work out after my birthday tomorrow, so I need to cram it in! Which is fine. I'll have a great, restful, long weekend to let my body recover and build muscle. People forget that recovery IS CRITICAL FOR YOU TO GET RESULTS. Listen to your body, and don't go to the gym everyday!
Today was a pretty standard workout. I've noticed a wall around .5 miles, but after about 30 seconds it's over and ZOOM. I can run faster and more efficiently after that.
Cardio: Treadmill
20 minutes.
I ran at 6 mph today (felt pretty good! Made 5 mph feel like I was walking after that) and did it until I hit 1 mi, which was at 11:33 minutes. Getting there...
Workout: Shoulders & Arms
Astrofit method, 2 Circuit Supersets
10 reps Shoulder Press (50 lbs)
10 reps Bent Over Lateral Raises (7.5 dumbells)
10 reps Front Raises (7.5 dumbells)
10 reps Bicep Curls (10 lb dumbells)
10 reps Overhead Tricep Extension (15 lb dumbells)
10 reps Tricep Kickbacks (5 lbs) HURTS SO GOOD!
Other:
Hanging Leg Lifts until failure
Leg Lifts on the edge of a bench until failure
Whole body stretch
S.O.T.D:
http://youtu.be/1mIY3dqfnT0
Today was a pretty standard workout. I've noticed a wall around .5 miles, but after about 30 seconds it's over and ZOOM. I can run faster and more efficiently after that.
Cardio: Treadmill
20 minutes.
I ran at 6 mph today (felt pretty good! Made 5 mph feel like I was walking after that) and did it until I hit 1 mi, which was at 11:33 minutes. Getting there...
Workout: Shoulders & Arms
Astrofit method, 2 Circuit Supersets
10 reps Shoulder Press (50 lbs)
10 reps Bent Over Lateral Raises (7.5 dumbells)
10 reps Front Raises (7.5 dumbells)
10 reps Bicep Curls (10 lb dumbells)
10 reps Overhead Tricep Extension (15 lb dumbells)
10 reps Tricep Kickbacks (5 lbs) HURTS SO GOOD!
Other:
Hanging Leg Lifts until failure
Leg Lifts on the edge of a bench until failure
Whole body stretch
S.O.T.D:
http://youtu.be/1mIY3dqfnT0
Monday, February 11, 2013
I'm a very bad girl and have been HORRIBLE at updating my workouts! Such is life... it seems when I sit down at the computer, something else happens or I get distracted and forget to write one until, boom, bed. But I refuse to be held to these blogs. If you work out regularly, you understand. :)
Cardio: Run outside & Treadmill
12 minute run, 1 mile from house to gym.
15 minute run, treadmill, avg 4.5mph, 1.2 mi
12 minute run, 1 mile from gym to house
Workout: Legs
Astrofit Method, 2 Circuit Supersets
10 reps Leg Extension (30 lbs)
10 reps Leg Curl (30 lbs)
10 reps Lunges with weighted oblique twist (new exercise I learned) (10 lb plate)
10 reps Hip Abductors (60 lbs)
10 reps Hip Adductors (75 lbs)
10 reps Calf Raises (45 lb plate)
*Rest 2 minutes*
Other:
Weighted Ab Crunches on ball until failure
Weighted Oblique Twists until failure
Whole body stretch
Trying to run more often now, since in a few months is the relay race I've been training for. So to amp me up, here's a good one:
http://youtu.be/QTRmAfO9vgw
Cardio: Run outside & Treadmill
12 minute run, 1 mile from house to gym.
15 minute run, treadmill, avg 4.5mph, 1.2 mi
12 minute run, 1 mile from gym to house
Workout: Legs
Astrofit Method, 2 Circuit Supersets
10 reps Leg Extension (30 lbs)
10 reps Leg Curl (30 lbs)
10 reps Lunges with weighted oblique twist (new exercise I learned) (10 lb plate)
10 reps Hip Abductors (60 lbs)
10 reps Hip Adductors (75 lbs)
10 reps Calf Raises (45 lb plate)
*Rest 2 minutes*
Other:
Weighted Ab Crunches on ball until failure
Weighted Oblique Twists until failure
Whole body stretch
Trying to run more often now, since in a few months is the relay race I've been training for. So to amp me up, here's a good one:
http://youtu.be/QTRmAfO9vgw
Tuesday, February 5, 2013
Tuesday, February 5, 2013
It's days like today I am thankful that I live so close to my gym and the weather is finally letting up. My truck's clutch is out, so I've been biking/walking everywhere since last Friday. I've discovered that now my endurance at 160-170bpm is much better than the slower, steadier 145bpm workout that you get riding a bike in a hilly town. Very interesting turn. I find riding my bicycle so much harder than running. So to recognize that I'm getting a different kind of cardio, but cardio nonetheless, I did a different cardio in the gym today.
Cardio: Stair stepper
12 mins, .3 mi, avg. 2.5 mph. Stair steppers are meant to burn fat, which happens at the heart rate of 140-150 bpm for 10-20 mins. I rarely use this, because I feel like my endurance is always lacking. But at the end of this 12 mins, I was sweating very hard.
Workout: Shoulders, Biceps, & Triceps
Astrofit Method, 2 Circuit Supersets
10 reps Machine Shoulder Press
10 reps Inclined Lateral Raises (raise 1 side at a time while leaning at an angle off of a squat rack)
10 reps Front Raises
(Note* I wanted to do rear flies, but all the equipment to do so was being used, and I haven't found a good calisthenic workout to do for rear delts. Anyone have any ideas?)
10 reps Dumbell Bicep Curls
10 reps Incline Bicep Cirls
10 reps Tricep Extension
10 reps Tricep Pulldown
Other:
Machine Ab Crunch (this thing is wonderful and works both upper and lower abs at the same time)
Forearm curls, 10 lifting, 10 curling each side
Full body stretch
Song that stood out today: "Prima Donna" by Christina Aguilera ft. Lil' Jon
http://youtu.be/XLi11cv4FfM
Cardio: Stair stepper
12 mins, .3 mi, avg. 2.5 mph. Stair steppers are meant to burn fat, which happens at the heart rate of 140-150 bpm for 10-20 mins. I rarely use this, because I feel like my endurance is always lacking. But at the end of this 12 mins, I was sweating very hard.
Workout: Shoulders, Biceps, & Triceps
Astrofit Method, 2 Circuit Supersets
10 reps Machine Shoulder Press
10 reps Inclined Lateral Raises (raise 1 side at a time while leaning at an angle off of a squat rack)
10 reps Front Raises
(Note* I wanted to do rear flies, but all the equipment to do so was being used, and I haven't found a good calisthenic workout to do for rear delts. Anyone have any ideas?)
10 reps Dumbell Bicep Curls
10 reps Incline Bicep Cirls
10 reps Tricep Extension
10 reps Tricep Pulldown
Other:
Machine Ab Crunch (this thing is wonderful and works both upper and lower abs at the same time)
Forearm curls, 10 lifting, 10 curling each side
Full body stretch
Song that stood out today: "Prima Donna" by Christina Aguilera ft. Lil' Jon
http://youtu.be/XLi11cv4FfM
Sunday, February 3, 2013
Friday, February 1, 2013
Bad day: Transmission broke on my truck, unable to get my other car plated, body feels weak and cold, nothing went right! So to help out with this, I really wanted to go to the gym. I ran in 16 degree weather, nearly giving my toes frostbite through my Vibram five-finger shoes, and felt sick the whole workout. The good thing out of all of this: I at least went. I made it fine. My toes are good, and my legs were hurting the next day like I wanted them to. And I weighed myself: I'm down to 113, 5 lbs less than what I was when I started this training. #score
Cardio:
Ran 2 miles, round trip from my house to the gym and back. It's exactly 1 mi each direction.
Workout: Legs
Astrofit method, 2 circuit supersets
10 reps Leg Extension
10 reps Leg Curls
10 reps Lunges (each leg)
10 reps Hip Abductor
10 reps Hip Adductor
*Rest 2 mins*
(Note: I decided not to do calf raises because they were so tight already from the big run on the treadmill the day before and the 2 mi run to and from the gym)
*Rest 2 mins*
Other:
Roman Leg Lifts until failure
Plank until failure
One thing for sure, when other parts of my body are getting weaker due to the type of training I'm doing, my legs aren't. Because they obviously had a lot more fat to convert to lean muscle. Very interesting observation.
Cardio:
Ran 2 miles, round trip from my house to the gym and back. It's exactly 1 mi each direction.
Workout: Legs
Astrofit method, 2 circuit supersets
10 reps Leg Extension
10 reps Leg Curls
10 reps Lunges (each leg)
10 reps Hip Abductor
10 reps Hip Adductor
*Rest 2 mins*
(Note: I decided not to do calf raises because they were so tight already from the big run on the treadmill the day before and the 2 mi run to and from the gym)
*Rest 2 mins*
Other:
Roman Leg Lifts until failure
Plank until failure
One thing for sure, when other parts of my body are getting weaker due to the type of training I'm doing, my legs aren't. Because they obviously had a lot more fat to convert to lean muscle. Very interesting observation.
Thursday, January 31, 2013
I'd been lacking in my workouts due to a pain in my right leg that my doctor hasn't really been able to diagnose. There's no swelling, definitely not a clot, a moderate burning pain from the hip socket down, and even back xrays were negative for any cracks or obvious pressures on my sciatic nerve. Sooo... when everything was inconclusive, I said screw it and went back to my workouts!
Cardio: Treadmill
Ran for 30 mins, 5.4mph, 2.5 mi. It felt.... awesome.
Workout: Back
Astrofit method, 2 circuit supersets
10 reps Long Pull
10 reps Lat Pulldowns
10 reps Bent Rows
10 reps Shrugs
10 reps Hyperextension
*Rest 2 mins*
Other:
Leg Lifts on a bench until failure
Roman Lifts until failure
Whole body stretch
Great workout, good intensity, and when I stretched out my back on a ball it popped! I thought, "Whoa, OK so I guess I should stop now." It didn't hurt, but it alarmed me. The next day my back hurt a little less. It wasn't all the way gone, but it's very obvious that my nerve was unhappy with the way my hips/spine was settling, and stretching has definitely helped. So, lesson learned, stretching is amazingly more beneficial than I've ever given it credit for.
Cardio: Treadmill
Ran for 30 mins, 5.4mph, 2.5 mi. It felt.... awesome.
Workout: Back
Astrofit method, 2 circuit supersets
10 reps Long Pull
10 reps Lat Pulldowns
10 reps Bent Rows
10 reps Shrugs
10 reps Hyperextension
*Rest 2 mins*
Other:
Leg Lifts on a bench until failure
Roman Lifts until failure
Whole body stretch
Great workout, good intensity, and when I stretched out my back on a ball it popped! I thought, "Whoa, OK so I guess I should stop now." It didn't hurt, but it alarmed me. The next day my back hurt a little less. It wasn't all the way gone, but it's very obvious that my nerve was unhappy with the way my hips/spine was settling, and stretching has definitely helped. So, lesson learned, stretching is amazingly more beneficial than I've ever given it credit for.
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