Sunday, May 8, 2016

MY NEW WEBSITE!

To my followers and new blog viewers...
I will be leaving  blogger to start posting all of my new content on my own website.
Check it out. Site is up but not officially launched as new and more content will  be updated in the next week!

Find helpful inspiration, information and extras relating to HEALTH, FITNESS, BEAUTY and FAITH.


Monday, December 21, 2015

My Weekly Workouts.

I'm happy I got in some consistent workouts this week. Even though I didn't get in as much cardio as I'd like to. Just getting back into a routine with my busy schedule and this constant gloomy, rainy weather makes me feel good. My diet has been good too and overall I am happy with my figure and my strength. My goal is to get back into a consistent routine of a bodybuilding style strength training, incorporating plyometrics and/or HIIT cardio along with daily ab work and weekly stretching/foam rolling.

SHOULDERS/ABS
warmup shoulder rotation exercises with 2.5 lb plates (2x25)
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standing barbell press (3x12) 
mountain climbers (x25)
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single lateral db raise (3x12)
squat jumps (x12)
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single fwd db raise (3x12)
lateral jumps (x25)
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25# plate fwd shoulder raise (3x12)
side to side hops over bench (x25)
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seated rear delt db flyes (3x12) 
shoulder taps in pushup plank position (x25)
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roman chair leg raises (3x12)
sliding crunches (x25)
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bicycles (x25)
toe touchers (x12)ea

BACK/BICEPS/ABS
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lat pulldowns
seated single cable rows
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rope attachment seated high cable rows 
standing straight bar cable pulldowns
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bent over db reverse flyes
alternating db hammer curls
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Superman's on bench
barbell curls 
Stability ball concentration single db curls
200 reps total of 8 ab exercises done in sets of 25 repetitions

BICEPS/TRICEPS/ABS 
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barbell curls (3x15)
bench dips (3x15)
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ez bar 21's curls (3x21)
dumbbell overhead triceps press (3x15)
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alternating db curls (3x15)
single db tricep kickbacks (3x15)
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db concentration curls (3x15)
single db overhead tricep press (3x15)
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reverse grip single cable curls (3x15)
single overhead cable tricep press (3x15)
200 reps total of 8 ab exercises done in sets of 25 repetitions

LEGS/GLUTES/ABS
(First set is a warmup set with lighter weight and higher reps)
squats (1x15/3x8-12)
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leg press (1x15/3x8-12)
calf press on leg press (4x15-25)
leg extensions (1x15/3x8-12)
lying leg curls (1x15/3x8-12)
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alternating reverse lunges holding 10# plates (3x20) 
lateral bodyweight lunges (3x10)ea
200 reps total of 8 ab exercises done in sets of 25 repetitions
15 minutes of HIIT cardio

CHEST/CARDIO
Cardio: 20mins total
5 min warmup, 15mins of HIIT 30sec @ 10mph 60sec @ 4mph

Superset
Flat Smith Chest Press
65x15/75x12/80x10/80x8
Pushups
15reps/12reps/10reps/8reps
Incline Smith Chest Press
55x12/55x10/55x10
Standing Cable Cross Flyes
5x15/7.5x12/7.5x12/10x8
Seated Cable Flyes Machine
30x15/single arm 30x12ea for 3 sets
Flat Dumbbell Bench Press

20x10/20x10/20x10