So as always, lets play some catch up! And my "some", I mean a TON!!!
Lets see, so while I've been back at school, I'll be the first to admit that I am not proud what so ever of my eating choices. I had just been seeing friends and family a lot, and going out for lunch and dinner, and not keeping my eating clean, and my body was (and still is) suffering. I've been better recently, but I'm still working to get back what I had over the summer because I feel like I've completely lost everything I worked so hard for.
Many people have been asking for my workout routines, so I'm going to post my workouts for each day!
Let the catch up Begin!!
Legs Legs Legs Legs!!
So I changed up my workouts a little bit. I've always had "Squaterday" and "Beast Mode" Days, but I really tried to Isolate muscles a little more now. Break up my muscles instead of trying to do my whole lower half twice a week. So on Squaterday, I hit quads and calves after squats, and on Beast Mode, I hit hamstrings and glutes.
So these two are after Squaterdays! Pumped up quads for sure!
Here is my Squaterday routine:
Hit the Squat rack for 95 lbs for 15 reps
135 lbs for 10 reps
165 lbs for 8 reps
185 lbs for 6 reps
200 lbs for 4
and 210 lbs - 225 lbs (depending on how my legs are feeling) for a minimum of 2 reps, but max out if I can do more.
135 lbs for 10 to wind down.
Walking Dumb bell Lunges 2 sets of 20 each leg.
Backward Dumb bell Lunges 2 sets of 20 each leg.
Lateral Dumb bell lunges 2 sets of 20 each leg.
Leg Press 3 sets of 12 (Heavy)
3 way weighted calf raises on the floor, and on a ledge. 2 sets of 20 each way.
Sneaky Lunges 2 sets of 20 each leg.
Dumb bell Split Squats 3 sets of 12 each leg.
Quad Extension Burnouts 2 times. HEAVY.
Don't be afraid to go heavy! You'll like the results ;)
Knee was a little sore after really deep squats, but this is for Beast Mode days. Sweat it out guys!
My back side (Back, Glutes, Hamstrings, Calves) are not my strong point, so I'm really trying to work them out. Trying to get this little bum to grow!!
For Beast Mode, I do the same kind of pyramid I do for Squats, just for Deadlifts. Go HEAVY!!
RDL's 2 sets of 20
Good Mornings 3 sets of 20
Dumb Bell Single Leg RDL's 3 set of 12
Dumb Bell Bulgarian Split Squats 3 sets of 20 each leg
Weighted Bridges 3 sets of 8. Go HEAVY
Sumo Squats with plates on benches 3 sets of 20
Hamstring Curl Burnouts
Soo those are my recent lifts, still modifying them. I definitely need more glute workouts, but I'm working on it! I'm going to switch glutes to Squaterday and Calves to Beast Mode, It makes more sense.
Let's do Abs next! So for Waisted Wednesda/ys and Ab Day Swag Day I have my workout partner Ashley :) She is on the left in the blue spandex in this bottom picture with me! So FITFLUENTIAL. I'm actually going to post her ab workout, so credit is to her! This one will kick your butt!!
So she runs her circuits like I do, with running through each pair of exercises twice, with no break. Here, we, go!
- 1min plank on Physio ball
- plank dips (15 per side)
-30 reg crunches
-weighted russian twists (20 per side)
-Barbell oblique crunch (15 per side)
-Pulse ups (heels to heaven) 25x
-Hip Rock Raise (make legs in diamond shape) 25x
-crunch frog 25x
-reverse crunch off flat bench 25x
-alt. Bosu ball crunch 30x (15 per side)
-Decline ball throw 30x (15 per side)
-punching plank 15x (or until fail)
-Knee tucks w/ physio ball 20x
-Weighted Decline Negative 10x
-sit ups 30x
And here is post workout after Ashley's workout!
Get after it guys! :)
Next are my upper body days, like Tear It Up Tuesday!
Finally seeing gains in my noodle arms and weak back! They're getting bigger and stronger, finally! Hard work pays off!
So my upper body days consist of...
Cable bicep curls 3 sets of 8 heavy
Tricep extensions 3 sets of 10 heavy
Dumb bell Over Head Press 5 sets of 5, increasing weight
Dumb bell bench 5 sets of 5, increasing weight
Pull ups 3 sets until fail
Chin Ups 3 sets until fail
Lat pull down 3 sets of 12
Single Arm High Pull 3 sets of 12
3 way Flys 3 sets of 10
Upright Rows 3 sets of 8 heavy
Seated cable rows 3 sets of 8 heavy
Heavy hammer curls 2 sets until fail
Hanging Tricep Dips 2 sets until fail
50 push up finisher!
Well, I think I covered everything. Sorry it's taken so long for the posts! I promise we'll get internet soon!
Kill your workouts everyone! :)