Rest Day..Yes Please

I have no idea why you think I am going to yell at you...I never yell! Your workout sounds fun. I have to make sure to check the Bodyrock website more often. I know it's girl oriented, but I think I can pull some stuff from it regardless. I took a rest day today, sort of. As a form of marketing, meg and I took spin bikes, TRX units and Kettlebells OUTSIDE! We spun for about 30 mins and then got bored so we moved on. Unfortunately  we had Guapo's lunch buffet so it was harder to keep my lunch down than the actual workout lol. I guess it was cool being able to spin outside, but the idea was much more fun than the execution.

Sorry about your text, I didn't realize my phone was silent today. It was mi Madre's b-day so we went out to eat. Anyways, if your hip does not hurt, I would suggest you do a light leg and spin day. This way, you can get them ready for Friday! I like hitting something low volume and then again for high volume in the same week, it seems to work well. If it does hurt, I would suggest back and bi's, those probably weren't used as much as your chest/tris/shoulders today.

Muscle of the Day
Hamstring

Origin: Tuberosity of the Ischium (Top of Femur)
Insertion: Tibula, Fibula
Functions: Knee Flexion

Other Facts: It has 3 heads. The biggest head, the Bicep Femoris, extends the hip while you walk. The Bicep Femoris also helps with external rotation as long as the knees are bent. The 2 other heads rotate the leg internally when the knee is flexed.

Rest Day? What Rest Day?

I pulled a Minh. Don't yell at me... and it doesn't count as bad because I pretty much took all last week off and I haven't been lifting big EVERY SINGLE DAY MULTIPLE TIMES A DAY! lol

It was supposed to be a rest day, but after so much time off last week I wanted to do SOMETHING today.

Monday’s are my busy day so I knew I didn’t have a lot of time and i had to do something quick.

I ended up doing a tabata style/bodyrock fused workout thing. haha

anyway, basically I chose 4 exercises (some are hard to describe but things like burpees, jumping squat combo stuff, you get the idea- high intensity exercises)

I did each one for 20 sec with 10 sec of rest and repeated the sequence once (that gives you four minutes)

then I took a one minute break did the 4 minutes again, and then all of that once more, so it ended up being 15 minutes of working out. I’m glad I got something in and I was def. sweating by the end. 

Still not sure what I'm gonna do tomorrow, but i'm off to work and then i'll come home and figure that out:)

I squatted HUGE today as you can probably tell by the pic! I'm kidding, but I did squat today. I kept the bar at 225 and went for reps and form. the quest for some big legs continues and I am making such slow process I feel. Disappointed at this, I attempted to blow my legs up so bad that I would not be able to walk. Needless to say, I did not succeed. Here's what I did:

Squats
185# x 10
225# x 6 x 3 sets

Straight Leg Deadlift
225 x 8 x 3 sets

Circuit 1
Knee Ext. Techno Gym Pyramid Dropsets to fail. (every time I failed, I dropped one plate for a total of 3 drops)
60#
70#
80#
90#
100#
Techno Leg Press (I died here! Everything was until fail)
180#
140#
140#
120#
100#

Circuit 2 (I do not remember all my weight here, sorry. I will just list what I did.) 5 Sets
Single Leg Press
SB Single Leg Bridge
Single Leg Hamstring Curl Machine (Near Strive circuit)
Seated Calf Raises

Spin!

So I thought more about the antagonist question you asked me involving a chest press and I think I have my definitive answer.

Agonist: Pec Major
Synergist: Tricep, Antreior Delts, Serratus Anterior
Antagonist: Biceps, Lats, Rhomboids, Traps (?)

Muscle of the Day
Rectus Femoris (Quad Complex)

Origin: Spine of Illiac Crest
Insertion: Patella Tendon
Functions: Knee Extension and Hip Flexion

Other Facts: This is 1 of 2 muscles in the quad that actually help with Hip Flexion! This one originates from the hip and therefore can assist with hip flexion. This next part is little confusing so bear with me! When the knee is already extended, it is not a strong hip flexor. When the Hip is already flexed, it is not a great knee extender. Here is why, in both scenarios, the Rectus Femoris is already in a shortened state. Based on your NASM knowledge ( :) ), what happens when a muscle is tight? It cannot contract fully and produce as much force right? Same concept here, the muscle in each of the positions mentioned is already in a shortened state (similar to being contracted) and so it cannot produce as much force.

Let's talk about agonists and antagonists some more. I am going to do a little more digging and see if I can find a definitive answer for you. In the meantime, hope this helped!

woop woop, back in the gym. We'll see how long this lasts... lol

3x:

Forward to reverse lunges onto bosu with twist- holding 20 lbs MB, 10x

Mountain climbers- 30 sec

Sumo squat to lateral raise w. 7.5 lbs DB, 10x into sumo squat with upright row 10x

Pushups to row- 20 lbs/hand, 10x

Toe touches- 20

Squat to bicep curl to shoulder press on black side of bosu- 12.5 lbs, 10x

SB close grip pushups- 10x

Jump rope- 1 minute

Then I did some abs

-pikes with bosu and SB, deadbugs on bosu, russian twists on bosu (20lbs), side crunches

30 minutes on the AMT (gosh, I hate cardio!!!)

Tomorrow is my official rest day and I don't wanna rest because I haven't been working out but I probably won't have time to work out. It will probably be good for me though since I'm still not feeling 100% so a workout today then a rest day then a workout again will hopefully be the right thing to do. Ahhh, can't decide whether to start my new workout regimen this week or next. I did want to lift 4 days a week but I think I'll give it a shot and do plyometric/tabata workout on tuesday and see how it goes! I'm nervous to do it this week though with my hip not fully recovered... crap. not sure what to do workout wise this week. Not even sure what to do plyometric wise lol

I can't sleep so I am going to contribute to the blog!

I do like the idea of the second set. Everything seems to flow better. Try it out and see how it works. One main thing I was not crazy about with on the first one is that on tues, you had Shoulders and Bis while the next day you were going to hit back and tris. Both days, one of the muscles will either have been used (heavily hopefully) or will conflict with the next day's workout. If you choose to not use the arms as much, then it works fine. I'm curious/excited about a plyometric day. It's nice to see only 2 days devoted to cardio! I don't mind that you bring it up, it's actually fun for me too :)

That girl is awesome. She is your motivation for now, I expect her to be your competition and ultimately a hash mark on your belt soon enough!

I think I have decided to not bulk, I don't even think it will be that fun. And plus, you are going to NEED (not want) a workout partner haha.

Tomorrow is going to be legs. I will most likely stay away from 250 and max out with 225 for reps. We shall see I guess.

Break Day!

I am talking to you on Skype! Yay!

http://www.youtube.com/watch?v=RJNN1AYWUGk&feature=player_embedded

motivation for me!

Anyway, in terms of bulking up... why would you? How would it change your work outs? Would you truly enjoy that?

So I'm trying to figure out my new weekly workout breakdown... ideas: there are two thoughts the "/" separates it so everything on the right side is one weekly suggestion and the other side is the second weekly suggestion:

Mon- off
Tues- Shoulders and bi's/  plyometrics+abs
Wed- back and tri's/ chest and arms
Thurs- forever cardio and abs
friday- forever legs:)
Sat- forever cardio and abs
Sun-chest and tri's/ back and shoulders

I'm tempted to try out the second weekly suggestion because I wanna do chest on wednesday's but if you thought the first side was better.... anyway, sorry i keep bringing this up so much. I don't know why i've been so crazy about this! Lol. Of course, currently all my actual motivation to get into the gym is beyond gone. Being sick and taking so many days off has made me so unmotivated. I feel gross cuz i haven't worked out but i've been eating so much shit so my body is just like FUCK YOU DON'T MOVE OR DO ANYTHING! I need to get back on the game!