First of all, you are crazy! Everything in one day... damn little boy!
Second of all, I CAN'T BELIEVE YOU DIDN'T TELL ME YOUR FIRST DAY OF CLASS WAS YESTERDAY! You should have interrupted me to say that. We're in a fight.
Anyway,
Note to Victoria... Chest after shoulders and tri's is a bad idea.
My shoulders were very tired today while I tried to do chest, so I had to keep things a little lighter.
3X:
Floor press (25lbs for warmup 12x, 30lbs 10x... i think it was 30 haha, if not it was 35)
Flyes (20lbs, 8x)
Pushups feet on SB to fail
3X:
DB bench press (35lbs 9x, 30lbs for 8-10 on the last two sets... shoulders dead and i couldn't do the 35 with out a spotter)
Spiderman pushups to fail (these killed... fail was like after 3 haha)
Alternating DB curls (15 lbs for 10, and for the last 4 on the last 2 sets I dropped to 12.5lbs)
3x:
SB incline DB press (20lbs for 12, 25 lbs for 10, 20 lbs for 10)
Hammer curls standing on upside down bosu (15 lbs for 8)
MB pushups to fail (these felt good today:))
Then I did some ab stuff then jumped on the treadmill to walk for 20 minutes... i ran for 5 in the middle- it felt good then it started hurting after I started walking again :/ it feels stuck and is deep. I'll talk to you about that on the phone.
Wednesday, August 31, 2011
As I mentioned, today's workouts were nuts...too much. My first workout was chest and tri's. Went HEAVY on everything just to prove to my friend that my methods and thought train works. Here goes:
Warm Up:
DB Flat Press
Circuit 1
Bench Press :( to push-ups until fail
135# x 10
155# x 6
185# x 4 + 2 neg.
185# x 4 + 2 neg.
135# x 10
DB Flat Press
70# x 10
85# x 5
85# x 4
70# x 5
60# x 7 (failed lol)
2 rope Tris to Unilateral Cable at Head Level Tri ext. (These KILLED my tris for some reason)
70# x 10, 50# x 10ea.
80# x 10, 45# x 10ea.
80# x 10, 40# x 10ea.
TRX Chest Press to TRX tris to SB Close Grip Tri Press
10, 10, 10 x 3 sets
Med. Ball Chest Pass
20 Throws x 2 Sets, each ball thrown short = 2 pushups
INTERMISSION
Back and Bi
Cable Lat Pull to TRX Mid Row
(230# x 8, 10) x 3 sets
Preacher Curl :(
40# x 8 ea. to Manual Resistance x 3 sets
Barbell Row against wall (all weight is only inclusive of loaded plates, not bar added) to TRX Mid Row
90# x 8, 10
135# x 8, 10
135# x 8, 10
160# x 8, 10
160# x 8, 10
Rope (Big Waves) to Bilateral Cable Bicep Curl
(20", 10x) x 3 Sets
Facepull to TRX Rev. Fly
(80# x 10, 10) x 3 sets
INTERMISSION
Squats
185# x 6
225# x 5
DONE.
I had my first day of class today. I was going to tell you about it, but we were too busy talking about you again. Kidding. I'll tell you about it later though. Overall, what a crappy day for me, except the workouts. Could be worse though, my legs could have not been working right and I wouldn't have been able to show my college friends how much of a beast I am! Kidding.
Muscle of the Day
Serratus Anterior
Origin: Ribs 8,9
Insertion: Scapula (I forgot where though. Sorry)
Functions: Scapula Protraction (!), Scapula Stabilization, Assists in rotation (Ext. I think)
Other Facts: This is one of my favorite muscles to train indirectly. It is always activated when you do push motions as it helps you stabilize, but pushing beyond your normal range is what really activates it. If someone is "Winging (scaps stick out too far in back)", this is one of the muscles to definitely consider targeting.
Time to go eat!
Hope your internets can has work soon!
Kill you next workout!
Warm Up:
DB Flat Press
Circuit 1
Bench Press :( to push-ups until fail
135# x 10
155# x 6
185# x 4 + 2 neg.
185# x 4 + 2 neg.
135# x 10
DB Flat Press
70# x 10
85# x 5
85# x 4
70# x 5
60# x 7 (failed lol)
2 rope Tris to Unilateral Cable at Head Level Tri ext. (These KILLED my tris for some reason)
70# x 10, 50# x 10ea.
80# x 10, 45# x 10ea.
80# x 10, 40# x 10ea.
TRX Chest Press to TRX tris to SB Close Grip Tri Press
10, 10, 10 x 3 sets
Med. Ball Chest Pass
20 Throws x 2 Sets, each ball thrown short = 2 pushups
INTERMISSION
Back and Bi
Cable Lat Pull to TRX Mid Row
(230# x 8, 10) x 3 sets
Preacher Curl :(
40# x 8 ea. to Manual Resistance x 3 sets
Barbell Row against wall (all weight is only inclusive of loaded plates, not bar added) to TRX Mid Row
90# x 8, 10
135# x 8, 10
135# x 8, 10
160# x 8, 10
160# x 8, 10
Rope (Big Waves) to Bilateral Cable Bicep Curl
(20", 10x) x 3 Sets
Facepull to TRX Rev. Fly
(80# x 10, 10) x 3 sets
INTERMISSION
Squats
185# x 6
225# x 5
DONE.
I had my first day of class today. I was going to tell you about it, but we were too busy talking about you again. Kidding. I'll tell you about it later though. Overall, what a crappy day for me, except the workouts. Could be worse though, my legs could have not been working right and I wouldn't have been able to show my college friends how much of a beast I am! Kidding.
Muscle of the Day
Serratus Anterior
Origin: Ribs 8,9
Insertion: Scapula (I forgot where though. Sorry)
Functions: Scapula Protraction (!), Scapula Stabilization, Assists in rotation (Ext. I think)
Other Facts: This is one of my favorite muscles to train indirectly. It is always activated when you do push motions as it helps you stabilize, but pushing beyond your normal range is what really activates it. If someone is "Winging (scaps stick out too far in back)", this is one of the muscles to definitely consider targeting.
Time to go eat!
Hope your internets can has work soon!
Kill you next workout!
Tuesday, August 30, 2011
At a cafe using their wifi since our internet STILL doesn't work. It worked for a little in the middle of the day then peaced out again. We are having someone come tomorrow but if they can't fix it without us paying we are canceling and getting a new service.
ANYWAY,
today's workout:
3x:
Seated DB shoulder press (25 lbs, 10, 9, 8)
Upright row (10lbs/hand, 12)
Bent over seated frontal raise (I can't remember if I used 7.5 or 10lbs, 10x)
Jump rope... yes I couldn't resist!
3x:
Minh shoulder exercise :) (7.5lbs, 10x)
Rear delt flye with rotation (7.5lbs, 10x)
Skull crushers (12.5 lbs like 12x, then up to 15 lbs for 10, 8)
3x:
Arnold press standing on black side of bosu (15lbs, 10x)
Lateral raise (7.5 lbs, 10x... my shoulders were dead!)
Dips with feet on black side of bosu (15)
Random body weight calf raises
Dropset tricep kickbacks (first set was 15, 12.5, 10, second and third were just 12.5 and 10)
Then I did a bunch of abs.
and left.
No cardio... aren't you proud?
Ugh, I need to get my sweat on!
Anyway, gotta go do hw! i'll probably call you in a little bit:)
ANYWAY,
today's workout:
3x:
Seated DB shoulder press (25 lbs, 10, 9, 8)
Upright row (10lbs/hand, 12)
Bent over seated frontal raise (I can't remember if I used 7.5 or 10lbs, 10x)
Jump rope... yes I couldn't resist!
3x:
Minh shoulder exercise :) (7.5lbs, 10x)
Rear delt flye with rotation (7.5lbs, 10x)
Skull crushers (12.5 lbs like 12x, then up to 15 lbs for 10, 8)
3x:
Arnold press standing on black side of bosu (15lbs, 10x)
Lateral raise (7.5 lbs, 10x... my shoulders were dead!)
Dips with feet on black side of bosu (15)
Random body weight calf raises
Dropset tricep kickbacks (first set was 15, 12.5, 10, second and third were just 12.5 and 10)
Then I did a bunch of abs.
and left.
No cardio... aren't you proud?
Ugh, I need to get my sweat on!
Anyway, gotta go do hw! i'll probably call you in a little bit:)
New Tricks!
Here is why I told you to check the blog out...I have 2 new tricks. They kind of just came to me as I was doing my quick core routine today. Unfortunately, my workout was cut really short because we had a Fitness Team meeting today. I do have some good news for you though, you're still active in our Club Networks! Let's hope it stays that way though, fingers crossed!
Here is my workout today:
Circuit (4x)
KB Situps (yellow) 15x
TRX Pike 10x
TRX Planks or Floor Plank 30 secs. (shoulder was acting up)
My shoulders was really getting tired, but I guess I can see why, there is a ton of shoulder involvement in today's circuit. But still, I don't remember having them becoming that tired before...
Onto the new tricks!
Stability Ball! I know, the TRX is way too low...I will work on that!
Upside Down Kettlebell? Yes please!
Muscle of the Day
Rectus Abdominis
Origin: Pubis
Insertion: Ribs 5-7 and Sternum
Function: Flexion of Lumbar Spine
Other Facts: Even though it is called a 6 pack, it is actually only made of 2 muscles, each separated by a midline of connective tissue called the Linea Alba. The lines going across the muscles to make the sections of the abs is also made of connective tissue. To keep things simple, the contraction can be thought as bring the ribs to the pubis and vice versa. These muscles are a huge influence on posture mainly because the counteract the errector spinae by pulling on the hip in the opposite fashion.
Hope your internets can has fixed!
PS: you can click on the pics to get a larger view :)
Here is my workout today:
Circuit (4x)
KB Situps (yellow) 15x
TRX Pike 10x
TRX Planks or Floor Plank 30 secs. (shoulder was acting up)
My shoulders was really getting tired, but I guess I can see why, there is a ton of shoulder involvement in today's circuit. But still, I don't remember having them becoming that tired before...
Onto the new tricks!
Stability Ball! I know, the TRX is way too low...I will work on that!
Upside Down Kettlebell? Yes please!
Muscle of the Day
Rectus Abdominis
Origin: Pubis
Insertion: Ribs 5-7 and Sternum
Function: Flexion of Lumbar Spine
Other Facts: Even though it is called a 6 pack, it is actually only made of 2 muscles, each separated by a midline of connective tissue called the Linea Alba. The lines going across the muscles to make the sections of the abs is also made of connective tissue. To keep things simple, the contraction can be thought as bring the ribs to the pubis and vice versa. These muscles are a huge influence on posture mainly because the counteract the errector spinae by pulling on the hip in the opposite fashion.
Hope your internets can has fixed!
PS: you can click on the pics to get a larger view :)
Sunday, August 28, 2011
Not much to mention
Yes, I did see the comment. Sounds like a plan and it's relatively cheap. for $100, it seems to do a lot! And for the last week, I have been looking at prices of bikes so this seems like pocket change (even though it isnt)!
I did not work out today, instead, I cleaned as I mentioned. Someone commented on my legs again! Out of everything I have heard, leg compliments mean the most right now. They have moved into my number one spot for right now in terms of what I look forward to doing. No idea what I want to work out tomorrow, any ideas? Anything is fair game except chest, I am going to meet up with an old friend Tuesday and workout with him. I made him commit to me 2 days this week, one day he picks the group, I chose legs for the other :)
Ughh, this is awful, I don't feel focused on any goals nor do I even have any in mind besides squatting more weight, and even that is kind of just meh in my head. Please help me!
Today's Muscle of the Day is relatively boring and there is no direct way to use it, but I think it plays a part, even if small in your hip.
Muscle of the Day
Pectineus
Origin: Lateral to Pubic Line (Anterior)
Insertion: Posterior Femur
Functions: Hip Flexion, Hip Adduction, Hip Ext. Rotation
Fun Facts: Most Anteriorly positioned hip flexor
Hope all is going well with school work and CSW...opps, I mean CSU :p
I did not work out today, instead, I cleaned as I mentioned. Someone commented on my legs again! Out of everything I have heard, leg compliments mean the most right now. They have moved into my number one spot for right now in terms of what I look forward to doing. No idea what I want to work out tomorrow, any ideas? Anything is fair game except chest, I am going to meet up with an old friend Tuesday and workout with him. I made him commit to me 2 days this week, one day he picks the group, I chose legs for the other :)
Ughh, this is awful, I don't feel focused on any goals nor do I even have any in mind besides squatting more weight, and even that is kind of just meh in my head. Please help me!
Today's Muscle of the Day is relatively boring and there is no direct way to use it, but I think it plays a part, even if small in your hip.
Muscle of the Day
Pectineus
Origin: Lateral to Pubic Line (Anterior)
Insertion: Posterior Femur
Functions: Hip Flexion, Hip Adduction, Hip Ext. Rotation
Fun Facts: Most Anteriorly positioned hip flexor
Hope all is going well with school work and CSW...opps, I mean CSU :p
Did you see the comment I left below? :)
Anyway, today was my back and biceps day!
But first off... my hip is killing me! It's not just in the hip flexor anymore, its deep in my hip now too. It hurts to walk and I am def walking funny :/
Sooooo
Superset:
Lat pulldowns (50 lbs 12x warmup, I think it was 55 lbs 10x, 60 lbs 10x, 60 lbs 8x dropped to 55 lbs for 4 --> weight might of been higher!)
Reverse flyes (12.5 lbs, 10x)
Superset 3x:
Seated row (WHY DO I FORGET THE WEIGHTS USED?! fml.)
Body row (10)
3x:
assisted pullups (10- actually didn't feel so bad)
face pulls (30 lbs, 10x)
3X:
Incline dif. grip dumbell curls (10lbs, 10x)
SB back extensions (12x)
3x: just cuz i felt like it but it was lame
Barbell rows (45lbs, 10x)
Rope cable hammer curls (like 7x? I couldn't do these for the life of me)
Did the stupid arm bike for 20 minutes.
Then did some abs.
My workout sucked.
I was not feeling strong at all.
BLAH, but I'm on the phone with you right now so we'll just discuss it all via celll :)
Anyway, today was my back and biceps day!
But first off... my hip is killing me! It's not just in the hip flexor anymore, its deep in my hip now too. It hurts to walk and I am def walking funny :/
Sooooo
Superset:
Lat pulldowns (50 lbs 12x warmup, I think it was 55 lbs 10x, 60 lbs 10x, 60 lbs 8x dropped to 55 lbs for 4 --> weight might of been higher!)
Reverse flyes (12.5 lbs, 10x)
Superset 3x:
Seated row (WHY DO I FORGET THE WEIGHTS USED?! fml.)
Body row (10)
3x:
assisted pullups (10- actually didn't feel so bad)
face pulls (30 lbs, 10x)
3X:
Incline dif. grip dumbell curls (10lbs, 10x)
SB back extensions (12x)
3x: just cuz i felt like it but it was lame
Barbell rows (45lbs, 10x)
Rope cable hammer curls (like 7x? I couldn't do these for the life of me)
Did the stupid arm bike for 20 minutes.
Then did some abs.
My workout sucked.
I was not feeling strong at all.
BLAH, but I'm on the phone with you right now so we'll just discuss it all via celll :)
Saturday, August 27, 2011
Fitbit
http://www.fitbit.com/
Pretty cool! I would be really interested in this telling me how much of my day is actually sendentary. Probably more than I think.
Pretty cool! I would be really interested in this telling me how much of my day is actually sendentary. Probably more than I think.
Back and Bi's (possible gay bar name)
Hurricane Irene is such a betch! Barely anything so far is even worth mentioning and the newscasters are morons too. I heard today on the news "well, it's certainly raining here and things are getting wet" C'mon, are you being for cereal?
Yes, the LMFAO CDs are nasty...told you! Did you look to see which songs I actually recommended? I think they do it because they do not expect to be taken seriously and they don't expect people to.
BTW, Back and Bi's...possible gay bar name right? You kind of have to take it out of the gym setting. Maybe...?
Aftermath Prt. 2. I am feeling some quad tightness and my glutes hurt a little when I sit. I think tomorrow will be pretty painful/nice. Fingers crossed.
I hit Back and Bi's today and it was splendid.
Latpulls (w. Bar)
130# x 8 x 3 sets
Body Rows w. Single Arm Bent Over Rows (on bench)
10 x 3 sets
Rows: 70# x 6 x 3 sets
Circuit 1
Facepull
80# x 10 x 3 sets
TRX Rows
10 x 3 sets
Single Arm DB Curl on Preacher
40# x 8 x 3 sets
T-Bar Rows (Med. Grip for more Traps. All weights are add to the bar)
90# x 8
115# x 8
115# x 8
Double Arm Bicep Curl w. Cable <-- For Angel lol
50# x 10
60 # x 10
60# x 10
70# x 6
50# x 10
Muscle of the Day
Trapezius
Origin: Base of Skull, Cervical Spine
Insertion: Upper Clavicle, Spine of Scapula, Acromion (Part of Scapula)
Functions: Retract, Depress, Elevate Scapula
Other Info: These muscles mainly affect the Shoulder blades, so when thinking about functions, here is a tip: They are only activating if the shoulder blades are moving in some fashion. And if the shoulder blade is moving, then there is trap activation. Also, these muscles are primarily responsible for upper body postural distortions. The term "Winging" is used to describe traps are that not functioning correctly and the results are the scapula being very far from the body and weak. Other muscles are also involved here though, such as rhomboids.
Let me know if these "Muscle of the Day"s are too generic and I can try to explain more in depth.
Yes, the LMFAO CDs are nasty...told you! Did you look to see which songs I actually recommended? I think they do it because they do not expect to be taken seriously and they don't expect people to.
BTW, Back and Bi's...possible gay bar name right? You kind of have to take it out of the gym setting. Maybe...?
Aftermath Prt. 2. I am feeling some quad tightness and my glutes hurt a little when I sit. I think tomorrow will be pretty painful/nice. Fingers crossed.
I hit Back and Bi's today and it was splendid.
Latpulls (w. Bar)
130# x 8 x 3 sets
Body Rows w. Single Arm Bent Over Rows (on bench)
10 x 3 sets
Rows: 70# x 6 x 3 sets
Circuit 1
Facepull
80# x 10 x 3 sets
TRX Rows
10 x 3 sets
Single Arm DB Curl on Preacher
40# x 8 x 3 sets
T-Bar Rows (Med. Grip for more Traps. All weights are add to the bar)
90# x 8
115# x 8
115# x 8
Double Arm Bicep Curl w. Cable <-- For Angel lol
50# x 10
60 # x 10
60# x 10
70# x 6
50# x 10
Muscle of the Day
Trapezius
Origin: Base of Skull, Cervical Spine
Insertion: Upper Clavicle, Spine of Scapula, Acromion (Part of Scapula)
Functions: Retract, Depress, Elevate Scapula
Other Info: These muscles mainly affect the Shoulder blades, so when thinking about functions, here is a tip: They are only activating if the shoulder blades are moving in some fashion. And if the shoulder blade is moving, then there is trap activation. Also, these muscles are primarily responsible for upper body postural distortions. The term "Winging" is used to describe traps are that not functioning correctly and the results are the scapula being very far from the body and weak. Other muscles are also involved here though, such as rhomboids.
Let me know if these "Muscle of the Day"s are too generic and I can try to explain more in depth.
I had planned on doing HIIT and some serious abs but my hip flexor was KILLING ME! I wasn’t even gonna go workout but I was like let’s see what happens… I ended up just doing 35 minutes on the elliptical realll easy. So lame. Then I started to do some abs but I was having really bad pains in my abdomen and abs just made it worse. So i peaced out and biked home. I decided to do some yoga… 20 minute detox yoga from yogadownload.com. It felt good! I’m pissed I didn’t get a good workout in but I did something.
I’m gonna take the next 2-3 days completely off lower body. No cardio no weights :(. My legs are very disappointed.
Anyway, leg press weight yesterday was in addition to the sled (so another 45lbs right?).
And in response to your question about goals.... I don't know, i don't really think about it or plan it out, it's usually just something that hits me. I'll see someone else doing something or talk about something and I'll be like "I wanna be able to do that!" So BAM it's a goal. :)
I think we should set goals for each other, that will be a fun and a good way to make us stay on top of training and beasting each other out :D
ps- the LMFAO CD is so dirty.
And in response to your question about goals.... I don't know, i don't really think about it or plan it out, it's usually just something that hits me. I'll see someone else doing something or talk about something and I'll be like "I wanna be able to do that!" So BAM it's a goal. :)
I think we should set goals for each other, that will be a fun and a good way to make us stay on top of training and beasting each other out :D
ps- the LMFAO CD is so dirty.
The Aftermath
I can has sadz. I can still walk!
My Quads, lower back and hamstrings are only a little tight :( I was hoping to be devastated. Ironically though, my traps are sore, most likely from the strive circuit lateral raises lol. Out of everything I hit yesterday...THIS?!?!
Back and Bi's later on today... see if I can make this work.
Happy Saturday.
My Quads, lower back and hamstrings are only a little tight :( I was hoping to be devastated. Ironically though, my traps are sore, most likely from the strive circuit lateral raises lol. Out of everything I hit yesterday...THIS?!?!
Back and Bi's later on today... see if I can make this work.
Happy Saturday.
Friday, August 26, 2011
Personal Records
First off, nice job on your new PR. Is that weight in addition to the sled or no? Regardless, a new PR is always a good feeling.
Leads me to my next topic of discussion, not taking away from your's, but let's talk squats. New PR for me as well. Here's what I did today (shoulders and legs, kind of a silly split but I had to make up for not working out yesterday):
Standing Barbell Military Press
65# x 10
85# x 10
85# x 8
65# x 10
65# x 8
TRX "Ts" w. Face-pulls
10 TRX --> 80# x 10 x 3 sets
DB Shoulder Press w. slight incline (to protect my poor little back) w. DB Lateral Raises (15#, reps to fail)
55# x 10
55# x 10
65# x 9
65# x 8
55# x 8
Lateral Shoulder Raise (Strive Circuit)
80# x 10
80# x 10
90# x8
90# x 8
Intermission (Went to go train a client)
Bilateral Elbow Extension w. Freemotion (Full Fail Pyramid sets, dropping one plate at fail)
Start: 80# x fail
End: 20# x fail
Tricep Burnout on Bench (1 press to 1 skullcrusher....)
Highest Full Set: 6 Presses to 6 Skullcrushers w. no weight on Barbell
Bilateral Elbow Extension w. Freemotion (Full Fail Pyramid sets, dropping one plate at fail)
Start: 80# x fail
End: 20# x fail
Tricep Burnout on Bench (1 press to 1 skullcrusher....)
Highest Full Set: 6 Presses to 6 Skullcrushers w. no weight on Barbell
Barbell Squats
135# x 10
185# x 8
225# x 6 (<--New PR...and for reps!)
225# x 4
135# x 10 (w. sit on bench to take away momentum)
Straight Leg Deadlifts to Seated Calf Raise Machine (90# x 10) to Standing Calf Raise (ecc. 10x ea.)
185# x 10
185# x 10
205# x 8
225# x 8
225# x 8
SB Hamstring Press
10 x 3 sets
SB Bridge w. hamstring curl
10 x 3 sets
I am not sure what gave me the confidence to squat 225, but whatever it was, it worked! I'm going to go for 250 before September is out. It's such a great feeling, as you know already, when you hit a new PR.
Here's a question for you now. How do you decide what your goals are going to be? What goes into your thought process when you are determining what to shoot for? Are there any goals that you want to set for me? I think this would make for a fun game...setting goals for each other and then racing towards said goals...
"Let's play a game..."
Muscle of the Day
Anterior Deltoid
Origin: Clavicle (lateral half I think)
Insertion: Humerus
Functions: Shoulder Flexion (Primary) Shoulder Abduction (secondary)
Sidebar: That new NASM certification is pretty interesting...I may look into that.
"Exciting news today NASM outlined their new specialization FNS (Fitness Nutrition Specialist) that will be available in late September. This should be a must have for any trainer who doesn’t have a nutrition degree and is looking for science based nutrition information for their clients. This won’t make you an R.D. but it should help trainers dispense safe nutrition information within our scope of practice, which isn’t always been the case. "
Are you trying to say I'm lifting wrong/training wrong?!
So, first let me update you on the past 12 hours. After I got off the phone with you, addy and i were in a weird mood so we decided to watch re-runs of jersey shore till 1 am while eating extra cheesy popcorn and peach sorbet. Yeah, I think you can guess how I felt after that! THEN my other roommate (who is SUPER religious) had womens prayer this morning at our place at... wait for it... 6AM! I had told her it was cool because i thought they'd just come over, pray for silently for like an hour and then peace. Oh yeah, nope! They come and then they all had breakfast here and it was so loud and so I was up at 7... great, 5 hours of sleep. But, I woke up and worked out:) Nothing very fun or crazy because of my stupid leg but...
So, first let me update you on the past 12 hours. After I got off the phone with you, addy and i were in a weird mood so we decided to watch re-runs of jersey shore till 1 am while eating extra cheesy popcorn and peach sorbet. Yeah, I think you can guess how I felt after that! THEN my other roommate (who is SUPER religious) had womens prayer this morning at our place at... wait for it... 6AM! I had told her it was cool because i thought they'd just come over, pray for silently for like an hour and then peace. Oh yeah, nope! They come and then they all had breakfast here and it was so loud and so I was up at 7... great, 5 hours of sleep. But, I woke up and worked out:) Nothing very fun or crazy because of my stupid leg but...
Superset 3x:
DB Lunges- 30lbs (in each hand), 10x
Pulsing jump squats w/ 5 lbs- 10x
Superset 3x:
Side lunges to curtsey lunge- 20 lbs 10x
DB deadlifts- 30lbs weights 10x (kept it light since my hip flexor wasn’t loving these the other day)
Superset:
Inverted leg press- 140 lbs 12x, 180lbs 12x, 200 lbs (<---NEW PR!!!) 10x, 180 lbs 12x
Calf raises
Then I hopped on the spin bike for 35 minutes.
Nauseous at the beginning of my workout, which is a given considering I ate things I’m intolerant too last night! haha. Hey, at least I got it in and I feel so much better now that I got my sweat on.
Walked by the weight room just to see what it is like on a Friday mid-day... so many bro's! Help me, haha. Ugh, i need to find a lifting partner so I don't have to brave that room by myself!
EDIT: So you're gonna yell at me butttt... my leg is KILLLLING ME. fuck.
EDIT: So you're gonna yell at me butttt... my leg is KILLLLING ME. fuck.
Not Much Better
Sorry to hear your day sucks...mine was not any better. Believe that.
Your biceps could be sore because they activate, eccentrically contracting to lower your ridiculous weight back to your chest level. More probable answer..."yor doing it rong!"
...still funny.
Next, your probably feel crappy bc your body may still be adapting to the HFI diet. Don't forget you are used to utilizing fructose as a primary energy source.
Just looked into the hip-flexor stuff a little more and I am realizing that I have some investigating to do and some questions to perhaps ask! I could also be pectineus (Adductor) related. I'll get back to you on that as I read or learn more.
Muscle of the Day
Psoa Major
Origin: Lumbar L5 Vertebrae
Insertion: Lesser Trochanter of Femur
Functions: Internal Rotation of Hip and Hip Flexion
BONUS: (Just because we talked about it)
Iliacus
Origin: Illiac Fossa ( "bowl" indentation under the iliac crest)
Insertion: Lesser Trochanter of Femur
Functions: Internal Rotation of Hip, Hip Flexion
I ended up using a rest day today. I just couldn't get into a workout mood :(
I did however volunteer my body for people to beat up (boxing lol). Couple kicks to my sides, hips, back, ribs and CORE! The core hits weren't too bad actually. Thanks, I owe you some thanks for kicking my cores ass so that I can survive kicks and punches to my (lack of) abs. Gracias. The hip and ribs were a different story though.
Good luck with the workout. Hope your Friday is better than your Thursday.
Your biceps could be sore because they activate, eccentrically contracting to lower your ridiculous weight back to your chest level. More probable answer..."yor doing it rong!"
...still funny.
Next, your probably feel crappy bc your body may still be adapting to the HFI diet. Don't forget you are used to utilizing fructose as a primary energy source.
Just looked into the hip-flexor stuff a little more and I am realizing that I have some investigating to do and some questions to perhaps ask! I could also be pectineus (Adductor) related. I'll get back to you on that as I read or learn more.
Muscle of the Day
Psoa Major
Origin: Lumbar L5 Vertebrae
Insertion: Lesser Trochanter of Femur
Functions: Internal Rotation of Hip and Hip Flexion
BONUS: (Just because we talked about it)
Iliacus
Origin: Illiac Fossa ( "bowl" indentation under the iliac crest)
Insertion: Lesser Trochanter of Femur
Functions: Internal Rotation of Hip, Hip Flexion
I ended up using a rest day today. I just couldn't get into a workout mood :(
I did however volunteer my body for people to beat up (boxing lol). Couple kicks to my sides, hips, back, ribs and CORE! The core hits weren't too bad actually. Thanks, I owe you some thanks for kicking my cores ass so that I can survive kicks and punches to my (lack of) abs. Gracias. The hip and ribs were a different story though.
Good luck with the workout. Hope your Friday is better than your Thursday.
Thursday, August 25, 2011
I laughed a little when you said they had to use a women's frame... :)
First of all... why are my biceps always sore after i do CHEST and TRI's?
Second, I just "tried" to go for a run. Epic fail. I felt like shit. I was light headed and felt hungry and slow and awful. I don't know why! i've been drinking so much water today and I've been eating more, too! SO WTF? I feel less hungry and have more energy when I don't eat... something is wrong here.
Anyway, i only ended up going like 3.5 miles (if that) and then i came back and did some pilates. Blah. Today sucks.
First of all... why are my biceps always sore after i do CHEST and TRI's?
Second, I just "tried" to go for a run. Epic fail. I felt like shit. I was light headed and felt hungry and slow and awful. I don't know why! i've been drinking so much water today and I've been eating more, too! SO WTF? I feel less hungry and have more energy when I don't eat... something is wrong here.
Anyway, i only ended up going like 3.5 miles (if that) and then i came back and did some pilates. Blah. Today sucks.
Bike!
I just went to a local bike store and got a preliminary fitting! Just another thing that I have to save for, but if we are gonna do this tri next summer, I have to start budgeting for it now.
My size is so hard to find so they had to use a women's frame to get an estimate. I am due back in October because the may have a men's frame that is closer to my size and there may be a sale, if not, I guess I have to wait until January where there will be sales for sure.
Just thought I would give you an update.
Shedding Some Light On Your Questions and Back/Bi's not for the guys
Whoa...2 posts!? I see you are liking this blog idea, good, me too!
First, let's talk weight belts. I actually have one (2 actually), but you have never seen it. There's a reason for that. Although they are an "essential tool" for some, I think that if you can lift without them, do it! The idea behind them is simple. When lifting heavy objects, use something that will keep your core tight to protect your spine, organs ect. However, here are my thoughts; if one's core was strong enough for the lift, then why use something that replaces your transverse abdominis' function. If you can't lift it without a belt, for our sake, then maybe you shouldn't be and time would better be spent with weight that one can manage and spend more time on core :)
Now, in higher intensity lifting, such as powerlifting (check this transition out!) then yes, by all means. More support in the core for these lifts is a great idea. Just bear in mind, when using a belt, your core does not have to work as hard because there is something aiding it. I would much rather a stronger core that will let me lift heavier things, also more functional, then to put a belt on, weaken my core over time and become more dependent on an aid tool, and lift 30 more pounds. Just my school of thought, no one is right and no one is wrong. I think you will find my logic nice and sound though considering you have an amazing core and I doubt you will need a belt. What sparked this interest?
Now, to answer your other questions. Simply, power lifting is based on 3 exercises like you mentioned. Olympic lifts are also based on the two you mentioned. Here is the definitive identifier for their differences:
Powerlifting is based on how much weight you can put up, speed not being a topic of discussion. It is raw numbers.
Olympic Lift, think kettlebells. EXPLOSIVE! Here, speed obviously has a role in the lifts. Fun fact, the clean and press was an olympic lift at some point in time, I am not sure when though. I would have to look that up.
You will notice that the ranges of movement are bigger with Olympic lifting and if you have ever seen it on TV, they try to be as graceful as possible. Power lifts are much more controlled with less range of motion.
Hope this helped.
Onto the workout.
Today was Back and Bi's
I will tell you, massive pump. I was not expecting this at all so it was nice.
Circuit 1
Barbell Rows against the corner (weight of bar not included) [90# x 8][135# x 6][135# x 6][160# x 6][160# x 4]
DB horizontal rows [65# x 6 x 5 sets]
Bicep curls w. cables [80# x 10][80# x 10][90# x 10][90# x 8][100# x 8]
Circuit 2
Cable Lat Pulls [200# x 10][200# x 10][200# x 10][215# x 10][215# x 9]
Close Grip Pull Ups [Fail (around 5) x 5]
Circuit 3
Single Arm Preacher Curl w. DB [35# x 8][35# x 8][35# x 8][40# x 8][40# x 8]
Resisted Curl w. Manual Resistance [5 sets of fail each arm]
DB rev. Fly on Incline Bench [15# x 8][15# x 8][15# x 8][20# x 6][20# x 6]
I like your workout, one thing though. DB pullovers are a great exercise, just use them on your back days because it is more of a Lat eccentric exercise I feel. Yea, you do feel it in your chest, but I think that is bc your arms are outstretched and its more of taking your chest though a more static range of motion rather than contracting the muscle. Remember the functions...adduct (not seen here, it is simply holding a static position with weight), no active flexion of the humerus here, simply static again, and definitely no internal rotations. Which brings me to:
Muscle of the Day
Lattisimus Dorsi
"Wings"
Origin: Thorasic Spine (T7?-T12) Also connects from Inferior (under/lower) angle of Scapula as well as Illiac Crest
Insertion: Humerus (Posterior)
Functions: Internal Rotations of Humerus, Extends Humerus, Adducts Humerus
Looks like you will be making your way to the larger weight room soon...sorry you are going to have to deal with the Bros. A good spotter is key, but a great way around that is cable systems. I already knew you could do 35s on your own, I've seen it, but that doesn't mean it's not impressive...I don't see many girls that can do that. Nicely done. Looks like you are attempting to keep up with me ;)
Great questions you presented. I was lucky enough to know the answers to these. Keep it up Victerror! You are doing great with your workouts and you are clearly putting at least some thought into these. Well done.
And here is something for you just to remind you of some things you may have forgotten seeing as how you challenged me today:
miss you too :)
First, let's talk weight belts. I actually have one (2 actually), but you have never seen it. There's a reason for that. Although they are an "essential tool" for some, I think that if you can lift without them, do it! The idea behind them is simple. When lifting heavy objects, use something that will keep your core tight to protect your spine, organs ect. However, here are my thoughts; if one's core was strong enough for the lift, then why use something that replaces your transverse abdominis' function. If you can't lift it without a belt, for our sake, then maybe you shouldn't be and time would better be spent with weight that one can manage and spend more time on core :)
Now, in higher intensity lifting, such as powerlifting (check this transition out!) then yes, by all means. More support in the core for these lifts is a great idea. Just bear in mind, when using a belt, your core does not have to work as hard because there is something aiding it. I would much rather a stronger core that will let me lift heavier things, also more functional, then to put a belt on, weaken my core over time and become more dependent on an aid tool, and lift 30 more pounds. Just my school of thought, no one is right and no one is wrong. I think you will find my logic nice and sound though considering you have an amazing core and I doubt you will need a belt. What sparked this interest?
Now, to answer your other questions. Simply, power lifting is based on 3 exercises like you mentioned. Olympic lifts are also based on the two you mentioned. Here is the definitive identifier for their differences:
Powerlifting is based on how much weight you can put up, speed not being a topic of discussion. It is raw numbers.
Olympic Lift, think kettlebells. EXPLOSIVE! Here, speed obviously has a role in the lifts. Fun fact, the clean and press was an olympic lift at some point in time, I am not sure when though. I would have to look that up.
You will notice that the ranges of movement are bigger with Olympic lifting and if you have ever seen it on TV, they try to be as graceful as possible. Power lifts are much more controlled with less range of motion.
Hope this helped.
Onto the workout.
Today was Back and Bi's
I will tell you, massive pump. I was not expecting this at all so it was nice.
Circuit 1
Barbell Rows against the corner (weight of bar not included) [90# x 8][135# x 6][135# x 6][160# x 6][160# x 4]
DB horizontal rows [65# x 6 x 5 sets]
Bicep curls w. cables [80# x 10][80# x 10][90# x 10][90# x 8][100# x 8]
Circuit 2
Cable Lat Pulls [200# x 10][200# x 10][200# x 10][215# x 10][215# x 9]
Close Grip Pull Ups [Fail (around 5) x 5]
Circuit 3
Single Arm Preacher Curl w. DB [35# x 8][35# x 8][35# x 8][40# x 8][40# x 8]
Resisted Curl w. Manual Resistance [5 sets of fail each arm]
DB rev. Fly on Incline Bench [15# x 8][15# x 8][15# x 8][20# x 6][20# x 6]
I like your workout, one thing though. DB pullovers are a great exercise, just use them on your back days because it is more of a Lat eccentric exercise I feel. Yea, you do feel it in your chest, but I think that is bc your arms are outstretched and its more of taking your chest though a more static range of motion rather than contracting the muscle. Remember the functions...adduct (not seen here, it is simply holding a static position with weight), no active flexion of the humerus here, simply static again, and definitely no internal rotations. Which brings me to:
Muscle of the Day
Lattisimus Dorsi
"Wings"
Origin: Thorasic Spine (T7?-T12) Also connects from Inferior (under/lower) angle of Scapula as well as Illiac Crest
Insertion: Humerus (Posterior)
Functions: Internal Rotations of Humerus, Extends Humerus, Adducts Humerus
Looks like you will be making your way to the larger weight room soon...sorry you are going to have to deal with the Bros. A good spotter is key, but a great way around that is cable systems. I already knew you could do 35s on your own, I've seen it, but that doesn't mean it's not impressive...I don't see many girls that can do that. Nicely done. Looks like you are attempting to keep up with me ;)
Great questions you presented. I was lucky enough to know the answers to these. Keep it up Victerror! You are doing great with your workouts and you are clearly putting at least some thought into these. Well done.
And here is something for you just to remind you of some things you may have forgotten seeing as how you challenged me today:
miss you too :)
Wednesday, August 24, 2011
Chest, Tri's, and HIIT
So, clearly my computer is working... FOR THE MOMENT. oh gosh.
Anyway today's workouttt:
Superset 3x
DB chest press (25 lb warmup for 12, 30 lbs for 10, 30 lbs for 10, 35 lbs for 8)
Decline pushups (feet on bench)- to fail
Superset 3x:
DB flyes (20 lbs, 10x)
Single-arm tricep extension thing... haha IDK what to call it (you showed it to me)- 12.5 lbs, 10x
Superset 3x:
Diamond pushups on SB (12x)
Tricep rope extensions (8-10x, this one cable machine is SO weird and the weights are totally off because I was barely able to do 17.5 lbs... It was like that last year too, my weights were totally dif on this machine then at home)
DB pullovers- 30lbs, 10x (3x total)
HIIT on precore for 30 minutes
ABS yay.
I was tired and really hungry so this workout wasn't great. Idk why I was so hungry, I had eaten earlier! Also, I really miss a spotter :( Not cool, I probably could have gone heavier on chest press but I get scared without someone there to help with lift off. I was pretty proud of myself for doing the 35's alone though. But, you know how I told you I don't go in the weight room cuz of all the bro's? Well the one little room I do my workouts in has weights that only go up to 40, so it looks like soon enough I'm gonna have to brave it cuz i'm gonna need heavier weights! ahhh.
Ps- don't forget to look at the below post:) (2 for today, woah! lol)
Miss you!
Anyway today's workouttt:
Superset 3x
DB chest press (25 lb warmup for 12, 30 lbs for 10, 30 lbs for 10, 35 lbs for 8)
Decline pushups (feet on bench)- to fail
Superset 3x:
DB flyes (20 lbs, 10x)
Single-arm tricep extension thing... haha IDK what to call it (you showed it to me)- 12.5 lbs, 10x
Superset 3x:
Diamond pushups on SB (12x)
Tricep rope extensions (8-10x, this one cable machine is SO weird and the weights are totally off because I was barely able to do 17.5 lbs... It was like that last year too, my weights were totally dif on this machine then at home)
DB pullovers- 30lbs, 10x (3x total)
HIIT on precore for 30 minutes
ABS yay.
I was tired and really hungry so this workout wasn't great. Idk why I was so hungry, I had eaten earlier! Also, I really miss a spotter :( Not cool, I probably could have gone heavier on chest press but I get scared without someone there to help with lift off. I was pretty proud of myself for doing the 35's alone though. But, you know how I told you I don't go in the weight room cuz of all the bro's? Well the one little room I do my workouts in has weights that only go up to 40, so it looks like soon enough I'm gonna have to brave it cuz i'm gonna need heavier weights! ahhh.
Ps- don't forget to look at the below post:) (2 for today, woah! lol)
Miss you!
Weight Belts and power vs. olympic lifting
Dear Minh-O-taur,
I'd like your opinion/thoughts about weight belts.
Also, the differences between power vs. olympic lifting. Isn't power just squat, chest, deadlift? and olympic is snatch and clean&jerk? Power lifters consist of lifting as heavy as possible while olympic lifting is more about power (uh contradiction much?...). Anyway, I always confuse these two and I wanted a concise, clear explanation- if you've got one.
Much appreciated.
Great, thanks :)
-Victerror
I'd like your opinion/thoughts about weight belts.
Also, the differences between power vs. olympic lifting. Isn't power just squat, chest, deadlift? and olympic is snatch and clean&jerk? Power lifters consist of lifting as heavy as possible while olympic lifting is more about power (uh contradiction much?...). Anyway, I always confuse these two and I wanted a concise, clear explanation- if you've got one.
Much appreciated.
Great, thanks :)
-Victerror
Legs, why art thou such a pain?
The gym was absolutely EMPTY today when I worked out, except for one person; Molly! Unfortunately, as hard as she goes, it was not enough to motivate me and get me moving quickly. Nevertheless, I managed to push through it and after 2 hours, I was done. The gym had literally 5 people up on the main floor, including me. As soon as I walked through the front door, I was bombarded with "did you feel it?" "[something something] earthquake...". Funny enough, I did feel this one. Sitting at Barnes and Noble, I was busy at work on something and then I felt a little tremor. I did not pay it any mind, but then another one... I looked up and the guy in front of me did as well. He looked at me, paused, slammed his laptop and BOOKED it out of the cafe'. Silly man. I just stayed there and finished up what I was working on. To be honest, I thought one of the construction tractors had simply bumped into the building! I only felt 2-3 seconds of it, but apparently some of my clients felt it for 30ish seconds. Barnes and Noble, heavily fortified and earthquake safe. The more you know.
Onto the workout.
Squats Followed by SL Leg Press (sled + 90#) to fail
135# x 10
155# x 8
165# x 8
Hamstring Pushes w. SB followed by TRX SL Lunge (10x ea.)
3 x 10 each leg
Straight Leg Deadlifts
225# x 6 x 3 sets
Knee Extension Machine (Tekno Gym) Burnouts. (What I do is find a high weight, burn out, drop by 1 plate, burn out ect until I am down to 10 pounds) Followed by wall sits to fail. x2
Leisurely Spin
30 minutes
All in all, the workout was ok. Nothing special, nothing note worthy. I was going to do core at the end, but I got lazy and found excuses to not do them, such as go marketing with Russ.
I like your new regimen, lots of core/ab involvement. I would perhaps group your shoulder day with more tri's and move the "some legs" to your back day. When you activate the glutes, there is also a lot of activation in you lumbar muscles due to the movement patterns and when they have to assist in stabilization. Beyond that, it's well thought out, makes sense (even the way it is now) and gives everything enough rest. (don't think I didn't see you building only one rest day in the plan :) ) Well done.
Nice job on the dinner menu. Cordon Bleu in no time, or at least a local dinner table near you. I hope it was not just the cauliflower though! That could be relatively boring after a bit.
Sidebar. My new gear should be here tomorrow! Yay!
Muscle of the Day
Vastus Lateralis (Quad Complex)
"Largest part of Quad"
Origin: Greater trochanter and Lateral lip of Femur
Insertion: Base of Patella via Quad Tendon and Patellar Ligament
Functions: Assists in Knee Extension. Stabilizes Knee
Tomorrow's Menu-
Avocados
Back and Bi's
The gym was absolutely EMPTY today when I worked out, except for one person; Molly! Unfortunately, as hard as she goes, it was not enough to motivate me and get me moving quickly. Nevertheless, I managed to push through it and after 2 hours, I was done. The gym had literally 5 people up on the main floor, including me. As soon as I walked through the front door, I was bombarded with "did you feel it?" "[something something] earthquake...". Funny enough, I did feel this one. Sitting at Barnes and Noble, I was busy at work on something and then I felt a little tremor. I did not pay it any mind, but then another one... I looked up and the guy in front of me did as well. He looked at me, paused, slammed his laptop and BOOKED it out of the cafe'. Silly man. I just stayed there and finished up what I was working on. To be honest, I thought one of the construction tractors had simply bumped into the building! I only felt 2-3 seconds of it, but apparently some of my clients felt it for 30ish seconds. Barnes and Noble, heavily fortified and earthquake safe. The more you know.
Onto the workout.
Squats Followed by SL Leg Press (sled + 90#) to fail
135# x 10
155# x 8
165# x 8
Hamstring Pushes w. SB followed by TRX SL Lunge (10x ea.)
3 x 10 each leg
Straight Leg Deadlifts
225# x 6 x 3 sets
Knee Extension Machine (Tekno Gym) Burnouts. (What I do is find a high weight, burn out, drop by 1 plate, burn out ect until I am down to 10 pounds) Followed by wall sits to fail. x2
Leisurely Spin
30 minutes
All in all, the workout was ok. Nothing special, nothing note worthy. I was going to do core at the end, but I got lazy and found excuses to not do them, such as go marketing with Russ.
I like your new regimen, lots of core/ab involvement. I would perhaps group your shoulder day with more tri's and move the "some legs" to your back day. When you activate the glutes, there is also a lot of activation in you lumbar muscles due to the movement patterns and when they have to assist in stabilization. Beyond that, it's well thought out, makes sense (even the way it is now) and gives everything enough rest. (don't think I didn't see you building only one rest day in the plan :) ) Well done.
Nice job on the dinner menu. Cordon Bleu in no time, or at least a local dinner table near you. I hope it was not just the cauliflower though! That could be relatively boring after a bit.
Sidebar. My new gear should be here tomorrow! Yay!
Muscle of the Day
Vastus Lateralis (Quad Complex)
"Largest part of Quad"
Origin: Greater trochanter and Lateral lip of Femur
Insertion: Base of Patella via Quad Tendon and Patellar Ligament
Functions: Assists in Knee Extension. Stabilizes Knee
Tomorrow's Menu-
Avocados
Back and Bi's
Tuesday, August 23, 2011
So today began my new training regimen-ish thing, which knowing me I won't be consistent about because I'll probably end up doing whatever I feel like BUT anyway... (I'll write up the new plan at the end of this post)
I focused on shoulders and threw in a little legs.
"Warm-up"-3x
DB swings- 12.5 lbs, 20x
Jump rope on bosu- till I missed a skip or got bored :)
Circuit: 3x
DB Seated shoulder press- 20 lbs 10x, 25 lbs 9x, 25 lbs 9x
Lateral raise- 7.5 lbs, 10x
DB upright row- 10 lbs in each hand, 12x
Jump rope on bosu
Superset: 3x
Post delt row- 25 lbs, 10x
Calf raises w/ 25 lbs 15x/leg
Circuit: 3x
DB Single-leg deadlift- 25lbs in each hand, 10x/leg
Jump lunges w/ pulsing
Sumo squats- 40 lbs, 20x
Plank - 2 minutes
Bicycles- 30
Side plank raises- 20/side
Hip raises/leg drops (whatever they are called, haha)- 15
Plank twists- 20
Toe touches-20
Then I attempted to run for 20 minutes but my right hip flexor was KILLING ME, so I just walked on an incline for 15 minutes then stretched it out:)
I also made some steamed cauliflower with my dinner and it was so yummy- i put curry and cumin on it! be proud! :) haha
New workout plan/idea-
Monday- off
Tuesday- shoulders and some legs
Wednesday- chest and tri's, 30 minutes HIIT, abs
Thurday- cardio (run) and abs
Friday- legs, spin, abs
Saturday- HIIT and abs
Sunday- Back and bi's, stairmaster or spin or other cardio, abs
Yay! thoughts?
PS- i LOVE the muscle of the day thing! Why are you so awesome? That's gonna help me so much
I focused on shoulders and threw in a little legs.
"Warm-up"-3x
DB swings- 12.5 lbs, 20x
Jump rope on bosu- till I missed a skip or got bored :)
Circuit: 3x
DB Seated shoulder press- 20 lbs 10x, 25 lbs 9x, 25 lbs 9x
Lateral raise- 7.5 lbs, 10x
DB upright row- 10 lbs in each hand, 12x
Jump rope on bosu
Superset: 3x
Post delt row- 25 lbs, 10x
Calf raises w/ 25 lbs 15x/leg
Circuit: 3x
DB Single-leg deadlift- 25lbs in each hand, 10x/leg
Jump lunges w/ pulsing
Sumo squats- 40 lbs, 20x
Plank - 2 minutes
Bicycles- 30
Side plank raises- 20/side
Hip raises/leg drops (whatever they are called, haha)- 15
Plank twists- 20
Toe touches-20
Then I attempted to run for 20 minutes but my right hip flexor was KILLING ME, so I just walked on an incline for 15 minutes then stretched it out:)
I also made some steamed cauliflower with my dinner and it was so yummy- i put curry and cumin on it! be proud! :) haha
New workout plan/idea-
Monday- off
Tuesday- shoulders and some legs
Wednesday- chest and tri's, 30 minutes HIIT, abs
Thurday- cardio (run) and abs
Friday- legs, spin, abs
Saturday- HIIT and abs
Sunday- Back and bi's, stairmaster or spin or other cardio, abs
Yay! thoughts?
PS- i LOVE the muscle of the day thing! Why are you so awesome? That's gonna help me so much
Victerror,
Today was a tough day for my chest. As always, Mondays = some form of upper body for Angel and today it was pectoral-ly focused. No cardio for me, but I was literally running from Angel to another client and by the time we were done, I was already on my way to calling you. Here is my workout and the somewhat respectable weights used.
DB Chest Press
30# x 10
65# x 5
75# x 5
85# x 5 (On my own! New Personal Record)
85# x 5 (3 on my own, 2 forced reps)
70# x 8
Smith Machine Negative Press
185# x 6 x 3 sets
Chest Flies (Machine)
130# x 10 x 3 sets
TRX Chest Press
20 reps or fail x 1 set
Today was Pec Major day, mainly forward, flat motions. I want to get to my bench goal (which I am unsure why I even have one bc I hate the bench) so flat presses was the focus. I ran out of time, so no tricep work, but I think I can live with that, they've been pissed at me all day. "Minhotaur...wtf?! Why would you want to lift this?!"
Tomorrow will be LEGS! Gotta get ready for the calendar!
Muscle of the Day:
Pectorialis Major
Origin: Clavicle and Sternum
Insertion: Humerus
Functions: Flexes Humerus, Extends Humerus (who knew!) and Adducts (fly motion), medially rotates humerus (thumbs go from neutral to pointing towards hips)
Enjoy!
All the best,
Minhotaur
Today was a tough day for my chest. As always, Mondays = some form of upper body for Angel and today it was pectoral-ly focused. No cardio for me, but I was literally running from Angel to another client and by the time we were done, I was already on my way to calling you. Here is my workout and the somewhat respectable weights used.
DB Chest Press
30# x 10
65# x 5
75# x 5
85# x 5 (On my own! New Personal Record)
85# x 5 (3 on my own, 2 forced reps)
70# x 8
Smith Machine Negative Press
185# x 6 x 3 sets
Chest Flies (Machine)
130# x 10 x 3 sets
TRX Chest Press
20 reps or fail x 1 set
Today was Pec Major day, mainly forward, flat motions. I want to get to my bench goal (which I am unsure why I even have one bc I hate the bench) so flat presses was the focus. I ran out of time, so no tricep work, but I think I can live with that, they've been pissed at me all day. "Minhotaur...wtf?! Why would you want to lift this?!"
Tomorrow will be LEGS! Gotta get ready for the calendar!
Muscle of the Day:
Pectorialis Major
Origin: Clavicle and Sternum
Insertion: Humerus
Functions: Flexes Humerus, Extends Humerus (who knew!) and Adducts (fly motion), medially rotates humerus (thumbs go from neutral to pointing towards hips)
Enjoy!
All the best,
Minhotaur
Monday, August 22, 2011
First Day of an Epic Thing
Today, 8/22/11 is the start of something epic. This Blog was made so that Minhotaur and Victerror can kick eachothers' asses without having to be present. We plan on using this blog to upload new exercises, routines, ideas and best of all, the occasional trick!
Hopefully this blog survives and we can keep it going!
Hopefully this blog survives and we can keep it going!
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