Shoulder Workout

Fail to plan, plan to fail! I brainstorm and write all of my workouts down before I hit the gym. I like to be prepared and know exactly what I'm doing before I go in. And I have this pic to remind me just in case I forget!

Ok so I'm really going for those diamond arms. You know, the nice "V" on the arm. The secret to this look is having niceeee big deltoids (delts), which is what I really tried to hit during this workout. It's also about tris and bis, but if you have big delts, you got it. Here's my workout:

• Triset 4X
• Military press X8
• Seated side lateral X10
• Front raises til failure (really chase that burn)
• 1 min active rest - jumping jacks
• Superset 4X
• Arnold press X10
• Bb clean and press X8-10
• 1 min active rest - high knees
• Superset 4X12
• Incline reverse flys 
• Face pulls 
• 1 min active rest - kb swings (really burn out those shoulders)
• Superset 4X
• Cable upright rows X12
• Shrugs (heavy) X8
• 30 sec active rest - jump squat
• 10 min ab circuit
• Incline situps
• Captain's chair
• Leg ups

And this morning I jogged for 30 mins as my fasted cardio. Plus this workout incorporated HIIT cardio so I did my cardio for the day. Kill your workout!!

xoxo

Arms Workout

Hey guys! Today I blasted arms, bis AND tris. I took a preworkout and absolutely killed ittt. I took 1MR. To be honest, I'm not a huge fan of preworkouts. I don't want to depend on it for energy. I do have a jar in handy just in case I'm feeling unmotivated or sluggish. Just one scoop and I'm back like no one's business XD. I took some today because I really wanted to go heavy so my little arms can grow grow grow! Todays workout:

• Alternating db curls 4X10
• 1 min active rest - bent knee jumping jack
• Superset 4X10
• Hammer curls
• High cable curl with dumbbells
• 1 min active rest - high knees 
• One arm preacher curl 4X10-12
• 1 min active rest - side standing long jump
• Superset 4X8-10
• Skull crushers
• Close grip flat bb press
• 1 min active rest - weighted step ups
• Superset 4X10
• Rope pulldowns
• Bench dips with a stability ball
• 30 sec active rest - db cleans
• Overhead db extension on a stability ball 4X10-12
• 30 sec active rest - battle ropes
• 55 squats
• 21s X3

And when I was stuck in traffic, I found a swedish fish in my car. That made me a very happy girl!! 

xoxo

Back Workout and My Watch

Happy hump day! The weekend is almost hereeee :) This morning I was feeling like a whale because I skipped out on the gym so today I went extra hard. I took a preworkout and worked my arse off. Today's workout:

• Warmup 3X
• Unassisted pull ups
• 1 min active rest - db press
• Superset 4X8-12
• Lat pull downs
• Close grip reverse pull downs
• 1 min active rest - kb swings
• Superset 4X10-12
• Bent over bb row
• Bent over one arm row
• 1 min active rest - step ups
• Deadlifts (heavy) 3X10
• 1 min active rest - speed skaters
• 50 squats
• Ab circuit
• 20 HIITs on elliptical
• 1 min plank every 5 mins
• Cool down

Now as far as my watch goes, I have a Polar FT4 which I loveeee. I put in my height, weight, and age and it measures my heart rate and how many calories I burned. It's really helpful for those trying to measure calorie intake and such. And it's very accurate. A lot of times people will rely on the cardio machine to tell them how many cals they burned which is not a good thing. It can't really measure you're heart rate so it approximates. The number on the machine is usually double what you actually burn. If the machine says you burned 600 cals, you probably only burned 300. I highly recommend the watch, it really comes in handy. There's also the Polar FT7 which is a fancier version. It tells you the percentage of body fat you burned in addition to the other stuff. You can find these watches on Amazon for $60-$80, depending on which model you get. You can also find them at sporting goods stores for a little bit more money. Enjoy your day!

xoxo

Chest Workout

Hiiiiii!! Today I worked out my chest ONLY, no triceps. I'm saving one day this week for just my arms. Gotta get them tight and toned! Post workout I had my protein shake and an hour after that I had an organic turkey burger (that I bought from the farmer's market) on gluten free bread with a little bit of ketchup and spinach. Mmmm so good. So please excuse the fluffy abs, they are post protein shake post lunch post half a gallon of water XD

For today's workout:

• Warmup 3X
• Pushups til failure
• 1 min active rest - jumping jacks
• Superset 4X10-12
• Flat bench db press
• Flat bench db flys
• 1 min active rest - step ups (use your bench!)
• Superset 4X10-12
• Incline db press
• Incline db flys
• 1 min active rest - kick backs
• Pec deck machine 4X10
• 30 sec active rest - mountain climbers
• Cable crossovers 4X10
• 1 min active rest - high knees
• 20 mins HIITs on elliptical

As you can see, it's very different from last week. I never do the same workout twice. Whenever I walk into the gym, it's always something new. It keeps my muscles guessing and keeps me from getting bored. 

xoxo

Shoulder Workout

Hi! Okay so I missed yesterdays blog post workout. Yesterday I worked out shoulders! They look all swole up and I see some striation. And yest I felt like a pregnant lady so I had to make sure my abs were still there XD. Workout:

• Superset 4X10-12
• Cable upright row
• Standing barbell press (behind neck)
• 1 min active rest - jumping jacks
• Superset 4X10-12
• Seated db press
• Seated lateral db press
• 1 min active rest - mountain climbers
• Shoulder press machine 4X10-12
• 1 min active rest - running in place
• Smith machine shrugs 4X10
• 1 min active rest - jump squat

Skipped cardio yesterday. Today I worked out glutes and 15 mins HIITs on the stairmaster. I did a quick workout because I only had an hour, but got it done nonetheless and got a good burn. Happy Friday peeps!

Back and Bis Workout

Don't mind me adoring my biceps XD Today I did a back and bis routine. It went a little something like this:

• Superset 4X10-12
• Lat pull downs
• Bent over bb row
• 1 min active rest - jumping jacks
• Superset 4X10-12
• Seated cable row - going heavier each time
• Bent over dumbell row
• 1 min active rest - running in place
• Stiff leg deadlift (heavy) 4X8-10
• 1 min active rest - jump squats
• Superset 4X10-12
• Incline curls
• One arm db preacher curls
• 1 min active rest - mountain climbers
• Bb curl 4X8-10
• 1 min active rest - kb swings
• Chinups 2 sets until failure
• 30 sec rest
• Leg raises 3X20

Just a few notes on the workout. I do the cardio exercise before I start the exercise and then do them in between sets, so I am doing it 4X. I also lift as heavy as I can. Towards the end of the bicep workout, I was lifting as heavy as I can but was doing fewer reps because I was tired. Don't change the weight, unless you want to do dropsets. Also the supersets are 2 exercises done one right after the other. I recovered with my usual BCAAs and protein shake. No cardio today. I only do HIITs cardio 3X a week. I don't wanna lose that muscle! 

Chest Monday

Hello! Today I worked out my chest and tris. My tris are probably my weak spot, so I'm really trying to hit them hard and work on sculpting them. My workout was:

• Bench Press 4X10-12
• I gradually increased weight, with the last set going heavy then removing 25% of the weight and going until failure
• 30 sec rest
• Incline Machine 4X10-12
• Same as bench press
• 30 sec active rest - high knees
• Decline Bench Press 4X10
• 30 sec active rest - jumping jacks
• Dumbbell Fly 4X10-12
• 30 sec active rest - kickbacks
• Superset 4X
1. Standing Cable Fly X12
2. Bench Dip with Stability Ball until failure
• Superset 4X8
1. Skull Crusher 
2. Close Grip Barbell Press
• I alternated these.. 1 skull crusher and then 1 close grip barbell press
• Once I couldn't do any more skull crushers, I did the close grip presses until failure
• Rope Pulldowns 4X until failure
• I do it heavy but not too heavy. I like to do a lot of reps and really feel the burn
• 20 mins HIITs on treadmill

There you have it! I am a big fan of active rest because it keeps your heart rate up, thus burning more calories. I don't do it on leg days though because I need the energy to really push heavy. The dips and the close grip press really help with size, while the pull downs help with cutting. I recovered with BCAAs and a protein shake (one scoop of whey). I have to start making dinner so that's all for now!