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Five Second Rule

I was feeling refreshed and ready to go last night after my weekend off. I hit the gym and showed my back & bi’s some love last night. I completed Day 23 of Lee Labrada’s trainer but modified it a little bit.

One negative I have found (in my opinion) of Lee’s program is that it has too many deadlifts and hyperextensions. I have a problem with getting back pain from both of these exercises. I always concentrate on form when I’m doing these, but my lower left back always ends up hurting a couple days after these. In this program you often do each of these twice a week! I tend to find other back or leg exercises to replace them with.

EXERCISE
Set #1
Set #2
Set #3
Bent Over one arm Dumbbell Row: 2 sets of 10-12 reps, 1 set to failure 30lb 30lb 30lb
Low Rows: 2 sets of 10-12 reps, 1 set to failure      
Upper Back Rows: 2 sets of 10-12 reps, 1 set to failure      
Concentration Curls: 2 sets of 10-12 reps, 1 set to failure 12.5lb 12.5lb 12.5lb
Alternating Hammer Curls: 2 sets of 10-12 reps, 1 set to failure 15lb 15lb 15lb

For the concentration curls, I would start with a 15lb and then after about 5 reps, I would drop down to 12.5 and finish the 10-12 reps. I usually couldn’t do more than 5 reps at 15 lbs.

I then added Barbell Curls: 3 sets of 10-12 reps at 30lbs.

After lifting I hit the treadmill and did 30 minutes of sprints. I’ll try to put together the sprint session I did and post it later. I did a 8mph – 11mph sprint pyramid. I was so proud of myself to get up to 11mph in sprints! I’m not saying that I wasn’t scared that I was going to launch off at any given time…because I was nervous about that one. ;)

It was a great workout.

 

As for dinner, my BF met me at Penn Station and I blew my clean eating for the day and had an awesome turkey and swiss sub with fries. Yep…I suck at eating clean at dinner :( Oh well..can’t beat myself up and just have to re-focus on clean eating today.

On a positive note..those fries were flippin’ GOOD.  Sorry but I had to say it! Penn Station rocks my socks off!

Here’s a look at my eating for the day…

Meal 1   Oatmeal, 1 packet Truvia, 1/4 scoop protein
Meal 2   Turkey sandwich, mixed fruit (wheat bread, lettuce, pickles, honey mustard, cheddar)
Snack 3   1 low sodium rice cake, almonds
Snack 4   pre gym 1/2 protein shake
    Gym (back, bis & cardio)
Snack 5   post gym protein shake
Meal 6   Penn Station Turkey Sub – no condiments, fries

This was the turkey sandwich & fruit that I dropped in my car and got all over my leather seats.  Oops! 5 second rule was in full effect!!!! 

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Insanity – Plyometric Cardio Circuit

Well well well…..look what Mr. Mailman delivered to me yesterday….

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Insanity!

Recently I couldn’t decide between buying p90x and Insanity, but I decided to buy Insanity!!!! I chose this route because I want to continue weight lifting but have another option of cardio to supplement my weight training. I get bored with the treadmill. This will also allow me to do cardio from home when I’m feeling too lazy to go to the gym (hopefully!).

At some point I’d like to dedicate myself entirely to the 60 day Insanity program, but I don’t think this is the time yet. I’m going to sprinkle in some Insanity to the already insane workouts I’ve been doing :) Wooohoooooo.

So yesterday after work, I was scheduled to just do 30 min of cardio, but I decided I wanted to push it and skipped ahead to Day 22 and lift legs. I haven’t lifted legs since last Friday..and they were feeling a bit left out. When a muscle group is no longer sore anymore..I know that’s time that I need to work them!!! Sorry leggies.

Here’s my killer leg workout…I addded some additional exercises to Lee Labrada’s plan for the day..because I’m that much of a badass…

EXERCISE
Set #1
Set #2
Set #3
Leg Press: 2 sets of 10-12 reps, 1 set to failure 140 160 160
Leg Extensions: 2 sets of 10-12 reps, 1 set to failure      
Seated Leg Curls: 2 sets of 10-12 reps, 1 set to failure      
Straight Leg Dumbbell Deadlift: 2 sets of 12 reps, 1 set to failure 60 60 60
Seated Calf Raise: 2 sets of 10-12 reps, 1 set to failure      
Calf Press on Leg Press: 2 sets of 20 reps, 1 set to failure 100 100 100
Crunches: 2 sets of 25 reps, 1 set to failure      
Lying Leg Raises: 2 sets of 10-12 reps, 1 set to failure      

Yeah I tried to remember my weights but I always forget what I lifted. I need to get better at that!

I added….

  • 2 sets of walking lunges (12 reps with 30 lb barbell).
  • 1 set of side lunges (12 reps with 30 lb barbell).
  • 1 set of hip abductors (20 reps)
  • 1 set of adductors (12 reps)
  • I also added in some side crunches to work the obliques.

I’d say I had a pretty good workout! My legs are screaming at me (with love) today.

I was so exciting about Insanity being delivered that I had to give it a try when I got home.

I opened up the package and picked out the DVD that was called Plyometric Cardio Circuit.

Two words to describe this workout???

HOLY HELL!

The DVD only lasted about 42 minutes…but after 5 minutes, my shirt was off and I was working out in my sports bra. I was sweating like a horse and my dogs were entirely too confused as to why I was doing what I was doing in their living space.

The DVD started with a warm up that had me sweating harder than I have in a while. IN THE WARMUP!!!

The workout consisted of several full body circuits with 30 second water breaks that seemed like they were only 4 seconds.

There were a ton of times that I had to catch my breath during the session. I would check my heart rate monitor and notice it was up to 180 and decide I need to settle down for a few seconds.

HOLY HELL.

I’ve heard these workouts were intense..but damn..it’s no joke!

It probably didn’t help that I had an intense leg workout 30 minutes prior to starting the DVD…

SUMMARY:

  • WARMUP: Jog, jumping jacks, high knees, butt kicks, mummy kicks and more (You do 3 circuits of the warmup).
  • STRETCH
  • CIRCUIT 1: Suicide drill, power squats, mountain climbers, ski down (You do Circuit 1 3 times)
  • CIRCUIT 2: Football sprints (You do Circuit 2 twice)
  • CIRCUIT 3: Basketball shots, push-ups, mountain climbers, burpees, ski drills, in-and-outs (You do Circuit 3 three times)
  • CIRCUIT 4: Jabs, cross-jacks, uppercuts, attacks
  • STRETCH

Plyometric Cardio Circuit Stats

  • Time: 42 min
  • Calories Burned: 409
  • Average Heart Rate: 155
  • Maximum Heart Rate: 185

  

The crazy person inside me can’t wait to put myself through this torture again and try the 9 other DVDs!

After these tough workouts, I went out to Dave and Busters to celebrate a friend’s birthday.  I ate some salmon and had  couple beers.  We played games and acted like we were 10 years old.  Good times :)

Happy Friday Eve everyone!!!

Where My Ladies At?

Around 3pm yesterday I started to feel some strange chest pains.  I rarely get heart burn, however I have gotten it before, so I don’t think it was that.  It was just a strange tightness in my chest.  I started to get worried.

I decided I would give the gym a go and see how I felt.  I got to the locker room and started getting extremely hot and sweaty.  I sat down for a few minutes and drank some water.  I started to feel a bit better.  I decided I would go upstairs and try to get some lifting in and see how I felt. 

As soon as I started lifting, all the pain and sweating disappeared! It was so strange!!!  I wonder what that was!?!

Oh well..I’m glad it passed.

I worked out chest, shoulders & triceps last night by completing Day 20.

EXERCISE
 Set #1 
 Set #2 
 Set #3 
 Incline Bench Press: 2 sets of 10-12 reps, 1 set to failure        
 Peck Deck: 2 sets of 10-12 reps, 1 set to failure        
 Bent Over Dumbbell Side Laterals: 2 sets of 10-12 reps, 1 set to failure        
 Seated Dumbbell Press: 2 sets of 10-12 reps, 1 set to failure        
 Bench Dips: 2 sets of 10-12 reps, 1 set to failure        
 Overhead Dumbbell Tricep Extension: 2 sets of 10-12 reps, 1 set to failure        

Then I hit the treadmill for 30 minutes of cardio to complete Day 21‘s workout.  This high tech treadmill had some program called “extreme heart rate” or something like that.  I set what I wanted my max heart rate to be and what my max speed could be.  The treadmill then took over.  It changed my speed and incline until my heart rate reached my max which was 175.  After it reached it’s target, it slowed down and waited for me to reach 135.  I continued this type of interval workout for 30 minutes. 

I liked it a lot becuase I had no idea what the treadmill was going to do next.  It had a mind of it’s own!

Until yesterday, I have never run at a 5.5mph speed at an 8% incline.  I bet I looked like a total moron trying to do that – haha. 

I felt like I looked so akward! Thank god I didn’t fall my A$s off and injure someone. 

 

This was me…minutes the facial hair…add a long brown ponytail…add black pants….keep flat chest.  Seriously..where have my boobs gone lately? They disappeared with all the working out I’ve been doing.  I need a boob job…NOW!

Can anyone else relate to their boobs disappearing when they workout?

I know that boobs store fat so they are one of the first to go when you lose weight..but COME ON! A girl needs their ladies to stick around.  Maybe it’s because I’m more aware of my ladie’s disappearing, but I’ve noticed SOOOO many girls at the gym have fake ta-tas.  I can’t believe how common it is now!